Monday CrossFitting

Another week begins. Always good to get back into routine.

It’s not a purse, it’s called a satchel, Indiana Jones wears one… – (Who said it?)

  GENERAL WARM-UP (~10:00)

2 Rounds
2:00 Row or bike, increase pace on the second round (bike)
10 Scap retraction push-ups
1 Inchworm into 10 Up dog + down dog
0:45 Butcher’s block stretch

  SKILL AND BUILD UP (~5:00)

Ring Dip Prep (~5:00)
0:20 Ring top support
0:20 Ring bottom support
3 Jumping ring dip + 0:03-0:05 negative phase
3-5 Ring dips
*For the ring dip movements, keep feet on the ground as needed.

I did box dips since I didn’t have rings. 

Notes Take care of any final workout prep during this time.

  STRENGTH/POWER
WEIGHTED STRICT RING DIP

Workout, part 1 (~8:00)
Every 2:00 for 8:00 (4 sets)
5 Weighted strict ring dips

Notes The first 1-2 sets are intended to be light while the remaining sets are intended to be very challenging. Regardless of capacity, it is intended for athletes to perform a challenging dip variation for 5 reps. This can be achieved by utilizing unweighted strict dip, band assistance, using parallel bars, or feet on the floor for assistance.

  MINIMAL EQUIPMENT OPTIONS

I did this one with my box.

Every 2:00 for 8:00 (4 sets)
5 Box dips (use 2 chairs or any other stable surface that is available at home)
*Add load such as a backpack. See variation videos attached.

  TRANSITION AND BUILD UP (~10:00)

Put away equipment from part
1. Push Press Progression With an empty barbell:  45# bar
5 Dip and hold
5 Dip and drive slow
5 Dip and drive fast
5 Push press

Build Up
6 Front rack reverse lunges, empty bar
5 Push press, intended workout weight  50#
4 Front rack reverse lunges, workout weight

Organize the class into starting areas for part 2.

  WORKOUT, PART 2 (~15:00)

For total reps 15:00 EMOM
Minute 1: 0:30 Max calorie row or bike (bike)
Minute 2: 0:30 Max rep push press (95lbs/65lbs) (50#)
Minute 3: 0:30 Max rep front rack reverse lunges (95lbs/65lbs)  (50#)

Notes On each round strive for a near max effort sprint on the rower/bike. The push press and lunge load is intended to be light with 0:30 of work being able to be completed without putting the barbell down. Push Press and Front Rack Reverse Lunges *Use a load that allows for 0:30 of work to be completed without putting the barbell down.

MInimal Equipment For total reps Dumbbells Available 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep dumbbell push press Minute 3: 0:30 max rep dumbbell reverse lunges For total reps Body Weight 15:00 EMOM Minute 1: 0:30 max rep 10m shuttle run Minute 2: 0:30 max rep pike handstand push-up + push-up Minute 3: 0:30 max rep Jumping lunges

Good workout for today.
Hope to see everyone at the gym in the morning!!
Have a great day!

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