General Warm Up (5-12)
2 rounds:
Row :45 (:15 easy, :15 mod, :15 hard)
20 Plate Hops
10 Bend and Bow — 10 Plate Ground to OH (round 2)
20 Plank Plate Step Ups
Strength Warm Up (12-17)
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
then…
Start building to heavy 2
5-5-4-4-3-3-2’s
*Start light, hit reps and build each time. The 5, 4, and 3’s are just getting them warm and building them to the focus which is heavy 2’s for the day
(17-32)
15 Minutes to build to a heavy set of 2 for the day.
(Touch and Go Deadlift)
Warm Up (35-40)
Put workout weight on bar, then…
10 Lateral Line Hops (L+R=1), do right leg then left leg
10 Foward/backward line hops (L+R=1 rep) do right then left leg
10 Lateral Bar Hops (focus on either bounding, or landing, rock to heels and then jump again to keep a consistent pace)
(40-50)
21-18-15-12-9-6-3
Deadlift (135/95lb.)
Lateral bar jump over (x2)
Goal: Sub 7
Cap: 10:00
Intermediate: 95/65lb.
Baseline: 35/15lb. , plate hop each rep = 1
(50-60)
CrossFit Football Cool Down Stretch
(0-5)
We kick off the week by touching a heavy pull from the floor! This is not a heavy day or even meant to be a maximal load, but if you feel good in the time window provided then go for it! This should prime you for the high volume of hinging that will be demanded of you in the conditioning and allow that load to feel exceedingly light. In the conditioning you should not be limited by the load, simply the local muscle stamina in the posterior chain and your general conditioning from the heavy breathing that will be the result of the lateral bar jump over.