CrossFit – Sat, Jul 15
Warm Up
<p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />10:00 Amrap</p><p>10 Single Arm Up Right Rows (each)<br />10 Single Arm Dumbbell Bench Press (each)<br />10-sec Dead Hang<br />150m Row (build in pace)</p>
Movement prep/Workout prep
<p>2 sets: (each)<br />5 Pull Ups<br />5 Hand Release Push Ups<br />20-second Row (at work pace, practice transitions)</p>
Freedom
Parmesan (Time)
<p>Teams of 2<br />100 Pull-Ups Or Ring Row (Inverted)<br />100 Hand Release Push-ups<br />5000m/4000m Row</p>
<p>Teams of 2<br />75 Strict Pull Ups<br />100 Deficit Push Ups (4”/2”)<br />5000m/4000m Row</p>
Independence
Metcon (Time)
<p>Teams of 2<br />75 Pull-Ups Or Ring Row (Inverted)<br />75 Hand Release Push-ups<br />4000m/3250m Row</p>
Liberty
Metcon (Time)
<p>Teams of 2<br />100 Ring Rows<br />100 Bar Push-ups<br />3000m/2500m Row</p>
option 1 pistols week 3
<p>Pistols: Week 4 Day 2<br />All athletes accumulate 2 minute of Goblet Dorsiflexion<br />Partner Work/Rest<br />4-8-12-16-20 [split reps]<br />Advanced & Intermediate: Box Pistol Squats – keep heel in front of body<br />Beginner: Box Pistol Squats – touch foot to the ground or keep at 90<br />degrees<br />–between each set accumulate 20 Box Jumps as a team—<br />Alternative Option<br />3 rounds:<br />10 Weighted Hip Thrusts @ moderate weight<br />10 Band Pull Throughs @ moderate weight<br />10 GHD Hip Raise @ moderate weight<br />10 Weighted Box Step-Ups (each side) @ moderate weight, single or<br />double DB<br />*Rest 2 minutes b/t rounds</p>
mayhem mini pump arms and core
<p>4 rounds:<br />10 Weighted Hip Thrust @ moderate weight<br />10 Band Pull Through @ moderate weight<br />10 GHD Hip Raise @ moderate weight<br />10 Weighted Box Step-Ups (each side) @ moderate weight (single or<br />double DB)<br />30yd Single DB Overhead Carry (Left– as heavy as possible)<br />30yd Single DB Overhead Carry (Right – as heavy as possible)<br />15 GHD’s<br />:30 Second Plank<br />:15 second side plank (each side)<br />:30 second Chinese Plank<br />30yd Single DB Overhead Carry (Left– as heavy as possible)<br />30yd Single DB Overhead Carry (Right – as heavy as possible)<br />*Rest 3 minutes b/t rounds</p>
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