CrossFit – Wed, Aug 28
Wednesday Mindset
Warm-up
General flow 0:20-0:30 each
- Grab DBs and jump rope
- Jumping jacks
- Spidermans
- Boot straps
- Line hops
- DB deadlifts
- DB hang cleans
- Line hops
- DB snatch
- Burpees
- Devils press
Specific Warm-Up
Double-Under
- :20 High Singles
- :20 Fast Singles
- :20 Alternating Feet
- :20 Single-Single-High Single
- :20 Single-Single-Double
- :30 Practice
Sumo Deadlift
- 5 Cued reps mid shin to standing
- 3 Cued reps mid shin with weight – go over setup
Strength
Sumo Deadlift (5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3 )
Building to 75% to 80% for final set of 3 )
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
Metcon
Backhanded (AMRAP – Rounds and Reps)
[AMRAP 12]:
3 Rounds:
50 Double Unders
25 Double Dumbbell Deadlifts
Directly Into…
Max Rounds:
25 Double Unders
2-4-6-8-10…Devil’s Press
Dumbbells: (50/35)’s
scale to 75 single unders
Accessory
Posterior Pump (Checkmark)
Posterior Pump
[PART A]
3 Sets:
10 Pausing Single Leg Hip Thrusts (Each Leg)
Abraham Lincoln
“A house divided against itself cannot stand.”
Unity is crucial for stability and success, whether in relationships, organizations, or nations.