CrossFit – Wed, Jul 12
This is our final week of the base strength and muscular endurance phase. You will see some tests this week. Good luck and don’t forget to ring the PR bell if you hit a PR!
Warm-up
Weightlifting
Deadlift (1 rep Max)
TC: 16 minutes
Score: Weight
Scaling Options
Beginner:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Metcon (4 Rounds for reps)
Every 3 mins x 4 sets
15 Hang clean 115/75 lbs
15 TTB
15 Bar facing burpees
Extra Accessory
Post Chain (Checkmark)
3 sets
12/12 Lying hamstring pull downs
60 sec/side Side plank on Swiss ball
If no Swiss ball: Use rings
A. General
2 sets
30 seconds Jumping Jacks
5 Stiff leg burpees
5 empty bar RDL
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 sets
30 sec hollow body hold
5 RDL
5 Good mornings
Then, build up your deadlift with only concentric reps (Drop the bar from the top)
5-3-1 @ascending
D. Metcon prep
Dedicate 3-5 mins for athletes to have free time to play, practice & setup