CrossFit – Mon, Dec 18
Warm-up
Warnm -up
<p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">3 sets:</span></p><p><span style="color:rgb(0,0,0);">10 PVC Pass Throughs</span></p><p><span style="color:rgb(0,0,0);">10 Dynamic Squat Stretches</span></p><p><span style="color:rgb(0,0,0);">10 Alternating V-Ups</span></p><p><span style="color:rgb(0,0,0);">-into-</span></p><p><span style="color:rgb(0,0,0);">8:00 AMRAP</span></p><p><span style="color:rgb(0,0,0);">45-second Machine</span></p><p><span style="color:rgb(0,0,0);">5 Clean Deadlifts</span></p><p><span style="color:rgb(0,0,0);">5 Front Squats</span></p><p><span style="color:rgb(0,0,0);">5 Bench Press</span></p><p><span style="color:rgb(0,0,0);">5 Snatch Grip Push Press</span></p><p><span style="color:rgb(0,0,0);">5 Overhead Squats</span></p><p> </p><p><span style="color:rgb(0,0,0);"><strong>2. Workout Prep:</strong></span></p><p><span style="color:rgb(0,0,0);">Use this time to set up stations (Bench) and start warming up your Squat Clean.</span></p>
Workout
The Other Total (Total Weight)
<p><span style="color:rgb(0,0,0);">Freedom (RX’d)</span></p><p><span style="color:rgb(0,0,0);">1RM Clean</span></p><p><span style="color:rgb(0,0,0);">1RM Bench Press</span></p><p><span style="color:rgb(0,0,0);">1RM Overhead Squat</span></p><p><span style="color:rgb(0,0,0);">-30:00 Time Cap-</span></p><p> </p><p><span style="color:rgb(0,0,0);">Independence</span></p><p><span style="color:rgb(0,0,0);">No Change to Workout</span></p><p> </p><p><span style="color:rgb(0,0,0);">Liberty</span></p><p><span style="color:rgb(0,0,0);">1 Heavy Power Clean</span></p><p><span style="color:rgb(0,0,0);">1 Heavy Bench Press</span></p><p><span style="color:rgb(0,0,0);">1 Heavy Front Squat</span></p><p><span style="color:rgb(0,0,0);">-30:00 Time Cap-</span></p><p> </p><p><span style="color:rgb(0,0,0);">No Target Weight. Just lift and have fun!</span></p>
Cooldown/Mobility
Mobility
<ul><li><span style="color:rgb(0,0,0);">1 min Barbell Quad Smash (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Couch Stretch (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Trap Smash (each side)</span></li></ul>
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