CrossFit – Thu, Aug 3
Warm Up
<p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets</p><p>40-second Row<br />20-second Single Unders<br />5 PVC Pass Throughs<br />5 PVC Around the Worlds (each direction)<br />5 Scap Pull Ups<br />5 Pike Push Ups</p>
Strength (lower)
Back Squat (Back Squat 5×5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).)
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).)
Movement prep/Workout prep
<p>1 set<br />10 Single Unders<br />2 Strict Pull Ups</p><p>-rest 30-seconds-<br />5/4 Calorie Row (workout pace)</p><p>2 Strict Handstand Push Ups</p>
Freedom
Blackout (2 Rounds for reps)
<p>10 min AMRAP<br />25-50-75-100. . .<br />Single Unders<br />3-6-9-12…<br />Strict Pull Ups</p><p>-rest 3:00 min-<br />10 min AMRAP</p><p>3-6-9-12…<br />Calorie Row (female 3-5-7-9…)<br />Strict Handstand Push-Up</p>
<p>Affiliate compete-</p><p>10 min AMRAP<br />15-30-45-60 . .<br />Crossovers<br />3-6-9-12…<br />Strict Pull Ups</p><p>-rest 3:00 min-<br />10 min AMRAP</p><p>3-6-9-12…<br />Calorie Row (female 3-5-7-9…)<br />Strict Handstand Push Up</p>
independent
Blackout (2 Rounds for reps)
<p>10 min AMRAP<br />25-50-75-100. . .<br />Single Unders<br />3-6-9-12…<br />Pull Ups</p><p>-rest 3:00 min-<br />10 min AMRAP</p><p>3-6-9-12…<br />Calorie Row (female 3-5-7-9…)<br />Handstand Push Up</p>
Liberty
blackout (2 Rounds for reps)
<p>10 min AMRAP<br />25-50-75-100. . .<br />Single Unders<br />3-6-9-12…<br />Ring Rows</p><p>-rest 3:00 min-<br />10 min AMRAP</p><p>3-6-9-12…<br />Calorie Row (female 3-5-7-9…)<br />Push Ups</p>
Scoring help
<p>Scoring help:<br />Workout 1 – completing the round of 12 is 280 reps, completing the round<br />of 15 is 420 reps<br />Workout 2 – completing the round of 12 is 60/54, completing the round<br />of 15 is 90/80</p>
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