CrossFit – Tue, Jun 27
Warm Up
<p>Crossover Symmetry Warm Up or Banded 7’s -into-<br />3 sets:<br />30 sec Assault Bike</p><p>5 alt. V-ups (each side)<br />5 Knees to Elbows<br />5 1-1/4 Squats (empty bar)</p>
Strength overview
<p>Athletes will work back and forth between front squats and weighted chin-ups. For “In the Hole” Front Squats, athletes will use spotter arms<br />or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted chin-ups, athletes will use 70% of the load they established on their heavy single-weight chin-up. Those who cannot perform weighted should perform a challenging banded chin-up for quality reps.</p>
In The Hole Front Squat + Front Squat (Weight)
1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM
* Rest as needed between sets *
Strict Weighted Chin up (5 sets of 2 Strict Weighted Chin-ups @70% of 1RM)
<p>Unweighted Strict Chin-ups<br />-Banded strict chin-ups with a challenging band<br />-Chin up negatives (control the descent as much as possible)<br /> </p>
Freedom
Workout Option 1
Epcot (3 Rounds for reps)
<p>3 Sets:<br />3:00 Amrap<br />5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)</p><p>20 Pistols<br />Max Burpee Box Jump Overs (30/24)<br />-rest 1:00 between sets-<br />* Score is reps of Burpee Box Jump Overs</p>
<p>Affiliate compete- weighted vest</p>
Workout Option 2
<p>Freedom alternative</p>
Epcot (3 Rounds for reps)
<p>3 Sets:<br />3:00 Amrap<br />5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)</p><p>30 Air Squats<br />Max Burpee Box Jump Overs (24/20)<br />-rest 1:00 between sets-<br />* Score is reps of Burpee Box Jump Over</p>
<p>Affiliate compete- weighted vest</p>
Independence
Epcot (3 Rounds for reps)
<p>3 Sets:<br />3:00 Amrap<br />5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar) 25 Air Squats<br />Max Burpee Box Jump Overs (20/16)<br />-rest 1:00 between sets-</p>
Liberty
Epcot (3 Rounds for reps)
<p>3 Sets:<br />3:00 Amrap<br />15 Jumping Pull Ups (or Ring Rows) 20 Air Squats<br />Max Up Down + Box Step Up (20/16) -rest 1:00 between sets-</p>
Mobility
<p>1 min lying 90/90 hip stretch (each side)<br />1 min overhead elbow grab tricep stretch (each side)</p><p>1 min tricep lacrosse ball smash (each side)</p>
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