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Easy There Chief

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Banded Pull Aparts x 10-12 reps – retract shoulder blades

Floor Facing Angels x 8 reps

Lizard Stretch and Reach dynamic x 3 per side

A1: Bench Press (2 x 5-7 reps *75% or RPE 7)

*75% should allow ~3 reps in reserve each set, adjust weights as necessary to preserve RPE in rep range

*warm up sets before superset starts, rest 30secs -1 min between warm ups

Bar x 5

40% x 5

60% x 3

70% x 1

*Superset rest 30 secs before A2, rest 1:30mins between sets

A2: 2-arm DB High Pull (2 x 8-10 reps *RPE 7/8)

*increase weight by 5-10# over last week

B: Metcon (AMRAP – Rounds and Reps)

“The Chief” Intervals:

3RDS x 3min AMRAP:

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

*rest 1 full min between rounds

*Start each AMRAP where you left off at the end of the previous AMRAP.

*Count total rounds and reps completed
*High intensity if feeling good, if not feeling well recovered then do for quality reps and movement at moderate to low intensity.

Cooldown

2 sets:

Down Dog to Cobra x 5 reps

Prone Scorpion x 10 reps alternating sides

Couch Stretch x 20 secs per leg




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