Main – CrossFit
Teen Barbell @ 3:30pm during school year
Front Squat (3 x 5 @ 41X1 ; add 10#)
Bench Press (3 x 5 @ 41X1 ; add 5-10#)
Dip / pull up complex
10-1 descending ladder
Snatch Balance (Build to a moderate)
Snatch (Build to a moderate / heavy)
Snatch (Clusters 1.1.1 ; rest 10s / rest 2-3 min ; 70%)
Ring dips / strict pull up ladder
10 – 1 descending ladder
SW-A: Weighted Pull-ups (Sadiv Set – 10 Minutes)
*10 Minutes to get as many single, fast pull ups as possible. Add weight once you are past 30 reps.
SW-B: Handstand Push-ups (Sadiv Set – 10 Minutes)
*10 Minutes as many single, fast reps as possible.
**If you don’t have HSPU yet, sub 5 sets of maintainable reps of pike push ups (pushing yourself back towards your feet AND up, not just upwards like a standard push up.). Feet can be on ground or box.
SW-C1: Banded Push Ups (4 x 7-9)
Put each end of a band in your hands, wrap around your back (so it adds resistance) and perform push ups for reps.
SW-C2: Elbows Out Ring Rows (4 x 10)
Ring rows done with elbows @ 90 degrees. Scale with degree of incline.
SW-D: Bar Hang (3 Sets of Maintainable Hang Times)
Hang from a pull up bar.