PG Crossfit – CrossFit

Skill Work (Checkmark)

Pre-workout:

On a 12:00 running clock:

Squat therapy

– Layer in a new point of performance every 2:00.

– Ask athletes to perform reps on your cue.

230604 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

Wall-ball shots (14/20 lb)(9/10 ft)

– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.

– Use two DBs (35/50 lb).

– INTERMEDIATE –

AMRAP 10:

Wall-ball shots (14/20 lb)(9/10 ft)

– Perform a DB 100 ft farmers carry after every 20 reps.

– Use two DBs (25/35 lb).

– BEGINNER –

AMRAP 10:

Wall-ball shots (10/14 lb)(8/9 ft)

– Perform a DB 50 ft farmers carry after every 20 reps.

– Use two DBs (10/15 lb).

General Warm-up (No Measure)

CrossFit warm-up | 12:00

Movement // Focus

2-3 rounds x 10 reps or :30 of:

Samson stretch // “Drive the knee forward and squeeze the belly tight.”

Overhead squats // “Press up and keep the arms straight.”

Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”

Hip extensions or Good mornings // “Arch the chest up and squeeze the abs.”

Pull-ups // “Pull the bar down to the floor until the chin is above the bar.”

Dips // “Shoulders below the elbow at the bottom of the dip.”

Stretching (Checkmark)

1 set:

1:00 quad foam roll

1:00 thoracic foam roll

1:00 glute foam roll

WORKOUT OF THE DAY