CrossFit – Wed, Oct 9
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Banded Pass Throughs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dynamic Squat Stretch</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Cossack Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Hang Power Snatches empty bar</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Box Step Ups </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Back Squat (Build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Deadbugs</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 sets x 4 Back Squats (75%)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:45-</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3. Workout Prep</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Hang Power Snatch (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Box Jumps (build in height)</span></p>
Strength Accessory
Back Squat (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 sets x 4 Back Squats (75%)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:45-</span></p>
Workout
Mowgli the Man Cub (2 Rounds for reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21 Hang Power Snatch (75/55)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 Box Jumps (30/24)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-at 10:00-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21 Box Jumps (24/20)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 Hang Power Snatch (115/85)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 35/25 PS1, 52.5/37.5 PS2)</span></p><p> </p><p>Independence<br>3 Rounds<br>21 Hang Power Snatch (65/45)<br>7 Box Jumps (24/20)<br>-at 10:00-<br>3 Rounds<br>21 Box Jumps (20/16)<br>7 Hang Power Snatch (95/65)<br>(KG conv: 30/20 PS1, 42.5/30 PS2)</p><p> </p><p>Liberty<br>3 Rounds<br>20 Hang Dumbbell Snatch (light)<br>10 Box Step Ups (24/20)<br>-at 10:00-<br>3 Rounds<br>20 Box Step Ups (20/16)<br>10 Hang Dumbbell Snatch (light)</p><ul><li>Target time each set: 5-7 minutes</li><li>Time cap each set: 8 minutes</li></ul>
Cooldown/Mobility
Mobility
<p><span style="color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Minute Posterior Shoulder Smash</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Minute Forearm Smash</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Scorpion Kicks (each side)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Shoulder Smash</a><br><a target="_blank" rel="noopener noreferrer" href=" Smash</a><br><a target="_blank" rel="noopener noreferrer" href=" Kicks</a></p>
Add Comment