CrossFit – Thu, Jun 15
Warm Up
<p>Crossover Symmetry or Banded 7’s Warm Up -into-<br />3 sets:<br />1:00 Machine</p><p>10 Alternating V-ups<br />5 Low Box Jumps<br />5 Tempo Bench Press (empty bar – focus on bar path)</p>
strength overview
<p>Athletes will be working back and forth between tempo bench press<br />and high box jumps. The tempo for bench press is a 3 sec negative<br />and 1-second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6” lower than their max rep height.</p>
Strength upper
Bench Press (Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets *)
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets *)
Plyometrics
Box Jumps (Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep)
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep)
Movement prep/Workout prep
<p>1 set:<br />4 Jumping Split Lunges 4 Abmat Sit Ups</p>
Freedom
The huntsman (Time)
<p>50-40-30-20-10</p><p>Jumping Split Lunges</p><p>Abmat Sit-ups</p>
Independence
The huntsman (Time)
<p>40-32-24-16-8</p><p>Jumping Split Lunges</p><p>Abmat Sit-ups</p>
The huntsman (Time)
<p>30-25-20-15-10</p><p>Walking Lunges</p><p>Abmat Sit-ups</p>
Cooldown/Mobility
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>
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