CrossFit
Warmup/Preparation – 15 min
(10min) Dynamic Warmup (5min) Cat & Camel – Bracing Application – Apply Bracing techniques to the Strict Press
Skill/Strength – 15 min
Strict Press 3,3,3,3,3
Conditioning – 25 min
HRI 16 Rounds – 1 Deadlift, 1 Power Clean, 1 Hang Power Clean @ 60-70% Each set should take 5-7 seconds – Complete your reps then rest exactly 1 minute. (Sport – touch and Go) (Fitness Reset @ floor to maintain position)
Recovery – 5 min
In Class Recovery – Row 750m Slow
Post Class Mobility
(2)Do this If your Squat needs work https://www.youtube.com/watch?v=jsUISMcXeCM
(2)Do this If your overhead position needs work https://www.youtube.com/watch?v=SXEfTDnkAcc
(2) Do this If your front rack position needs work https://www.youtube.com/watch?v=SXEfTDnkAcc
Bootcamp
Warmup/Preparation – 15 min
(9m) Dynamic Warm Up
(2m) Neutral Spine(Cat&Camel)
(4m) Bracing Application (Supine Bridge 20 reps)
Skill/Strength – 15 min
Strict Press 3,3,3,3,3
Conditioning – 25 min
5 Rounds of 10 Deadlift (135#/95#),10 Lunges, 10 Ring Dips, 10 Pull ups, 400m Run
Recovery – 5 min
After Class – 750m Row Slow
Mobility: Foam Roll
Competitor
IDEALLY REST
