CrossFit – Tue, Jul 11
Warm Up
<p>Hip Halo Warm-up</p><p>-into-<br />3 sets:</p><p>30-second Assault Bike<br />5 1-1/4 Squats (empty bar)<br />5 Scap pull-ups<br />5 Supinated Ring Rows<br />10 Alternating V-Ups</p>
Strength overview
<p>Athletes will work back and forth on front squats and strict chin-ups. For<br />paused front squats, cue athletes to take a deep breath before squatting,<br />squat, and then exhale when standing from the paused rep. The pause<br />at the bottom of the squat should be 2-3 seconds before standing.<br />Keeping the chin up and eyes on the horizon will keep athletes in the<br />best position possible. Athletes should use at least 60% of the weight<br />established on the 1rm max for weighted pull-ups during test week. If<br />strict pull-ups are not possible, athletes should use a band for assistance<br />to perform 3-5 quality reps while still being challenged.<br /> </p>
Paused Front Squat (5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)
Strict Weighted Chin up (5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM)
Movement prep/Workout prep
<p>2 sets:<br />4 Dumbbell Snatch (build in weight)<br />2 Toes to Bar</p>
Freedom
Gouda (Time)
<p>3 Rounds<br />30 Alternating Dumbbell Snatches (50/35)<br />30 Toes to bar</p>
<p>Affiliate compete- no change</p>
Independence
Metcon (Time)
<p>3 Rounds<br />30 Alternating Dumbbell Snatches (35/25)<br />20 Toes to bar</p>
Liberty
Metcon (Time)
<p>3 Rounds<br />20 Hang Alternating Dumbbell Snatch (light)<br />20 Hanging Knee Raises</p>
Mobility
<p>1 min lying 90/90 hip stretch (each side)<br />1 min overhead elbow grab tricep stretch (each side)<br />1 min tricep lacrosse ball smash (each side)</p>
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