CrossFit 07/06/2022

5
Jul

CrossFit 07/06/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Tempo Front Squats

3 Tempo Front Squats x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Gymnastics

Strict Weighted Chin up (5×5 @50-60% of 1RM)

5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM

* Rest as needed between sets *

Workout

Metcon (Time)

Workout Option 1 – “Sparklers”

Freedom (RX’d)

21-15-9

Burpee Box Jump Overs (24/20)

Overhead Squats (115/80)

Independence

21-15-9

Burpee Box Jump Overs (20/16)

Overhead Squats (95/65)

Liberty

21-15-9

Up down + Box Step Up (20/16)

Dumbbell Front Squats (light)

Target Scores

Target time: 6-8 minutes

Time cap: 12 minutes

* Limited Equipment and Large Class Option available in Coach Notes

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)