CrossFit – Fri, Jun 16
Warm Up
<p>Hip Halo Warm up<br />-into-<br />3 sets:<br />30-sec Jump Rope<br />5 Updowns to Seal Pose<br />3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike Push-ups</p>
Strength overview
<p>Athletes will perform dead-stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus<br />on building tension in the lats/upper back and driving the feet through the floor with each rep to recruit leg drive. For strict handstand pushups, athletes will perform 40-50% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press.<br /> </p>
Strength (lower)
Deadlift (3 Dead Stop Deadlifts x 5 sets @65% of 1RM * Rest as needed between sets *)
Gymnastics
Strict Handstand Push-up (5 Sets:
50-60% reps of max reps unbroken)
50-60% reps of max reps unbroken)
<p>scaling</p><p>Strict Handstand Push-ups (+Abmats) Kipping Handstand Push-ups (+Abmats) Handstand Push-ups (box)<br />Pike Push-ups</p><p>Push-ups<br />Dumbbell Shoulder Press</p>
Movement prep/Workout prep
<p>2 sets:<br />With a partner:<br />100m Run (workout pace)<br />3 Synchro Pull-Ups<br />2 Box Jumps (each)<br />5 Synchro Wall Balls</p>
Affiliate compete
Happy and Dopey (AMRAP – Rounds and Reps)
<p>Teams of 2<br />15:00 Amrap<br />1000m Partner Run<br />Max rounds in the time remaining:</p><p>15 Synchro Pull Ups<br />15 Alternating Box Jumps (30/24)</p><p>20 Synchro Wall Ball (20/14)<br />(KG conv: 9/6 wall ball)</p>
Freedom
Happy and Dopey (AMRAP – Rounds and Reps)
<p>Teams of 2<br />15:00 Amrap<br />1000m Partner Run<br />Max rounds in the time remaining:</p><p>10 Synchro Pull Ups<br />10 Alternating Box Jumps (30/24)</p><p>15 Synchro Wall Ball (20/14)</p>
Independence
Happy and Dopey (AMRAP – Rounds and Reps)
<p>Teams of 2<br />15:00 Amrap<br />800m Partner Run<br />Max rounds in the time remaining:</p><p>8 Synchro Pull Ups<br />10 Alternating Box Jumps (24/20)</p><p>12 Synchro Wall Ball (20/14)</p>
Liberty
Happy and Dopey (AMRAP – Rounds and Reps)
<p>Teams of 2<br />15:00 Amrap<br />600m Partner Run<br />Max rounds in the time remaining:<br />10 Synchro Ring Rows<br />10 Alternating Step Ups (24/20)<br />10 Synchro Wall Ball Thrusters (light)</p>
Cooldown/Mobility
<p>1 min Seal Pose<br />1 min Bicep stretch on wall<br />1 min Tricep lacrosse ball smash (each side)</p>
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