June 1, 2023 - No Comments!

Functional Fitness – Thu, Jun 1

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Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike, increase intensity each set

8/8 Dual DB Split Stance Romanian Deadlift

6 Inchworm Push-Ups

10/10 Glute Bridge March

15 Air Squats

AA: Warm-up (No Measure)

Barbell Prep / Technique

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

into..

3-5 Sets

3 Position Power Clean + 1 Squat Clean, adding weight to 60% on each set

B: Weightlifitng complex (Weight)

Power Clean + Squat Clean

10:00 EMOM

min 1-3: 3+1 Reps @ 60-65%

min 4-6: 2+1 Reps @ 65-70%

min 7-8: 2+1 Reps @ 70-75%

min 9-10: 1+1 Rep @ 80%

*All singles. Focus onset-up and speed through the middle

C: Metcon (Time)

3 Rounds for Time

18 Wall Balls (Rx 20/14, S 16/12)

50m Prowler Push (RxMen Four 45/ Women Two 45 Plates, S:Men two 45/ Women Two 25 Plates) (25m down, 25m back)

9 Power Clean

6 Front Squat

Load: (Rx155/105, S 125/85)

Goal: 12:00-18:00 minutes

Time Cap: 20:00

Primary Objective: Complete each round in sub 3:30 minutes

Secondary Objective: Stay unbroken on the Wall Balls

Stimulus: Barbell Cycling / V02 Max

RPE: 8/10

Published by: Breanne Feudale in Uncategorized

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