CrossFit – Thu, Jul 13
Warm Up
<p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets:</p><p>5 Kip Swings<br />5 Bent Over Dumbbell Rows<br />5 Dumbbell Muscle Cleans + Shoulder Press<br />5 Low Box Jumps<br />5 Pause Bench Press (empty bar- build across sets)<br /> </p>
Strength overview
<p> Athletes will work back and forth on bench press and box jumps. Keep<br />the feet in place throughout the pause bench press with glutes and<br />shoulders pressed into the bench. Athletes will pause for 2 seconds at<br />the bottom of the press and should not lose tension before pressing the<br />weight up. Athletes should always make sure they are using a spotter.<br />High box jumps should be performed at a challenging height, not a max<br />rep height.</p>
Bench Press (5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*)
*2-3 second pause*)
Box Jumps (5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep)
*6-8” below max height for 1 rep)
Movement prep/Workout prep
<p>2 sets: (each)<br />1 Bar Muscle Up<br />1 Wall Walk<br />5 Synchro Wall Ball Sit Ups</p>
Freedom
Bleu cheese (Time)
<p>Teams of 2<br />4 Rounds:<br />12 Bar Muscle Ups (Or 24 Chest to Bar)<br />12 Wall Walks<br />24 Synchro Wall Ball Sit Up (20/14)</p>
<p>Affiliate compete-</p><p>Teams of 2<br />4 Rounds:<br />16 Bar Muscle Ups (Or 32 Chest to Bar)<br />16 Wall Walks<br />24 Synchro V-Ups</p>
Independence
Metcon (Time)
<p>Teams of 2<br />4 Rounds:<br />10 Bar Muscle Ups (Or 20 Chest to Bar)<br />10 Wall Walks<br />24 Synchro Wall Ball Sit Up (14/10)</p>
Liberty
Metcon (Time)
<p>Teams of 2<br />4 Rounds:<br />12 Jumping Pull Ups<br />12 Inch Worms<br />24 Synchro Sit Up</p>
Mobility
<p>1 min foot smash with lacrosse ball (each side)<br />1 min pec smash on rig with lacrosse ball (each side)<br />1 min foam roll lats (each side)</p>
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