Dynamic warm-up | 3:00
1 set:
10 alternating Spiderman stretches
10 inchworms
10 Kang squats
Plyometric Warm-up | 6:00
Progression // Focus
10 calf raises // Press on to the toes.
:10 plate toe taps // Increase speed with each tap.
6 step-ups // Try to press only off a single leg.
3 drop-and-lands off of plate // Land in a good squat position.
4 step-ups + squat landing // Land softly in a good squat position.
3 box jumps + step-down // Open the hips aggressively.
3 box jumps + squat landing // Jump off the. back of the box and land softly.
3 box jumps + slow rebound // Push the hips back and heels down as you land.
3 tall box jumps // Use your hips to jump HIGH into the air.
Pre-workout accessory | 12:00
Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg kettlebell Romanian deadlifts, right
5 single-leg kettlebell Romanian deadlifts, left
– RX –
AMRAP 7:
3 deadlifts (225/315 lb)
10 box jumps (24/30 in)
– INTERMEDIATE –
AMRAP 7:
3 deadlifts (125/175 lb)
10 box jumps (20/24 in)
– BEGINNER –
AMRAP 7:
3 deadlifts (75/115 lb)
10 box jumps or step-ups (12/12 in)
– MASTERS 55+ –
AMRAP 7:
3 deadlifts (105/155 lb)
10 box jumps (20/24 in)
Pre-workout accessory
Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg KB Romanian deadlifts, right
5 single-leg KB Romanian deadlifts, left
2 sets:
:30 seated forward fold
:30 pigeon stretch/leg
– AT-HOME –
AMRAP 7:
10 double-DB deadlifts (35/50 lb)
10 broad jumps (3/4 ft)
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single to determine your percentages.
– If the set calls for more than a single rep, it should be completed with unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
– Welcome to week three of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
10 sets:
Sled push (75 ft) (50/90 lb)
Sled pull (75 ft)
– Rest 1:00 between sets.
—
– Add a rope or a ring + strap to the sled to pull it, and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars
—
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet forward, making your body more upright as opposed to horizontal.
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars, try to bring your toes or knees up as high as possible.
8 sets:
300-meter run
100-meter recovery walk
—
– Aim to complete your run efforts at a workout pace. Don’t push at an all-out effort, but find a pace that is sustainable for all sets.
– Your rest time is your 100-meter recovery walk. Continue progressing forward back to the starting line, but take as much time as you need.
– Run modifications: 400-meter hard row, 100-meter recovery pace
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