CrossFit – Tue, Jul 25
Warm Up
<p>Crossover Symmetry or Banded 7’s + Hip Halo Warm up</p><p>-into-<br />3 sets:</p><p>5 Single Arm Ring Rows (each side)<br />5 Front Squats (empty bar – build across sets)<br />5 Up downs</p>
Strength overview
<p>Athletes will have 10-12 minutes to build up in weight on front squat to<br />a heavy single and find a max strict weighted chin-up. Have athletes<br />partner up and alternate between the two movements, completing 1 set<br />of front squats and then transition to 1 set of strict weighted pull-ups.<br />The rest will be between the two movements and the time it takes for<br />both partners to perform them. The goal is to reach a heavy single in 5-6<br />working sets.</p>
Front Squat (Build to a heavy single (10-12 minutes))
Strict Weighted Chin up (Strict Chin Up:
– Max Weight)
– Max Weight)
Movement prep/Workout prep
<p>3 sets: (empty bar)<br />3 Muscle Snatch<br />3 Snatch Push Press<br />3 Overhead Squats</p><p>-into-<br />3 sets: (building sets)</p><p>50m Run<br />1 Power Snatch<br />1 Overhead Squat</p>
Freedom
Mclaren (AMRAP – Rounds and Reps)
<p>12:00 min AMRAP<br />200m Run<br />3 Power Snatches (135/95)<br />6 Overhead Squats (135/95)</p>
<p>Affiliate-</p><p>12:00 min AMRAP<br />200m Run<br />4 Power Snatches (135/95)<br />8 Overhead Squats (135/95)</p>
Independence
Mclaren (AMRAP – Rounds and Reps)
<p>12:00 min AMRAP<br />200m Run<br />3 Power Snatches (115/75)<br />6 Overhead Squats (115/75)</p>
Liberty
Mclaren (AMRAP – Rounds and Reps)
<p>12:00 min AMRAP<br />150m Run<br />3 Power Clean (light)<br />6 Front Squats (light)</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br />1 min Couch Stretch (each side)<br />1 min Seal Pose</p>
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