CrossFit – Fri, Jul 28
Warm Up
<p>Hip Halo Warm up</p><p>-into-<br />6 min AMRAP</p><p>30-second Bike (easy pace)<br />5 Deadlifts (empty bar – build across sets)<br />10 Single Arm Dumbbell Shoulder Press (each)</p>
Strength overview
<p>Athletes will have 10-12 minutes to build up in weight on deadlifts to a<br />heavy single. Athletes will then attempt a max rep set on strict HSPU.<br />Have athletes partner up and alternate between the two movements,<br />completing 1 set of deadlifts and then transition to 1 set of max strict<br />handstand push-ups. Have them warm-up on handstands between the<br />deadlift sets. Ensure athletes don’t wear themselves out. Have them go<br />for it when they feel comfortable and ready. The rest will be in between<br />the two movements and the time it takes for both partners to perform<br />them. The goal is to reach a heavy single in 5-6 working sets.</p>
Deadlift (Build to a Heavy Single (10-12 minutes))
Strict Handstand Push-up (Build to a max set of Handstand Push-ups (Strict))
Movement prep/Workout prep
<p>1 set:<br />4 Kettlebell Swings<br />4 Toes to Bar<br />4 Abmat Sit Ups</p>
Freedom
Bugatti (2 Rounds for reps)
<p>4 sets<br />2 Rounds<br />12 Kettlebell Swings (53/35)<br />12 Toes to Bar<br />12 Abmat Sit Ups<br />-Rest 1:00 between sets-</p>
<p>Affiliate compete-</p><p>4 sets<br />2 Rounds<br />12 Kettlebell Swings (70/53)<br />12 Toes to Bar<br />12 V-Ups<br />-Rest 1:00 between sets-</p>
Independence
Bugatti (2 Rounds for reps)
<p>4 sets<br />2 Rounds<br />12 Kettlebell Swings (35/25)<br />8 Toes to Bar<br />12 Abmat Sit Ups<br />-Rest 1:00 between sets-</p>
Liberty
Bugatti (2 Rounds for reps)
<p>4 sets<br />2 Rounds<br />8 Russian Kettlebell Swings (light)<br />8 Hanging Knee Raises<br />8 Abmat Sit Ups</p><p>-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)<br />1 min tricep lacrosse ball smash (each side)</p>
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