CrossFit – Sat, Jul 22
Warm Up
<p>Hip Halo Warmup</p><p>-into-<br />10:00 AMRAP</p><p>5 Front Squats (build across)<br />10 Lateral Bar Hops<br />5 Up-downs to Seal Pose<br />10-sec sandbag bear hug hold</p>
Movement prep/Workout prep
<p>With Partner<br />2 sets:<br />3 Front Squats (each)<br />2 Bar Facing Burpees (each)<br />10m Sandbag Carry (each)<br />*build in weight and practice changing in and out of movements</p>
Freedom
Larry (Time)
<p>Partner Version – “Larry”</p><p><br />21-18-15-12-9-6-3<br />Front squats (135/95)<br />Synchro Bar-facing burpees<br />*200m Sandbag (80/50) carry after each round (OR 150m Carry with<br />(100/70) OR 150m Farmers Carry (2×50/35))<br />**Split reps as desired.</p>
individual version
Metcon (Time)
<p>Individual Option 1 -</p><p>“Larry”:<br />12-10-8-6-4-2<br />Front squats (135/95)<br />Bar-facing burpees<br />*100-m sandbag (80/50) carry after each round (OR 75m Carry with<br />(100/70) OR 150m Farmers Carry (2×50/35))</p>
Metcon (Time)
<p>Advanced Individual Option 2 -</p><p>full workout of “Larry”</p><p><br />21-18-15-12-9-6-3 reps for time of:<br />Front squats(115/75)<br />Bar-facing burpees<br />*200-m sandbag carry after each round (80/50) (OR 75m Carry with<br />(100/70) OR 150m Farmers Carry (2×50/35))</p>
Independence
Metcon (Time)
<p>Partner Version:<br />21-18-15-12-9-6-3<br />Front squats (115/75)<br />Synchro Bar-facing burpees<br />200m Sandbag (50/30) carry after each round (OR 150m Carry with<br />(70/50) OR 150m Farmers Carry (2×35/25))</p>
Liberty
Metcon (Time)
<p>Partner Version:<br />21-18-15-12-9-6-3<br />Dumbbell Front squats (light)<br />Synchro Up Downs<br />100m Farmers Carry (light)<br />**Split reps as desired.</p>
Core
<p>4 sets:<br />15 Abmat Sit ups<br />30 Heel Taps (each side)<br />30 sec Parallette L-sit hold<br />30 Heel Taps (each side)<br />30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)<br />30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)<br />*Rest 2:00 b/t sets</p><p>For the L-sit hold, athletes can also use kettlebells, dumbbells, mata-<br />dor, or boxes in place of parallettes</p>
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