CrossFit – Tue, Dec 19
Warm-up
Warm 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);">2:00 Run</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);">:30 Jump Rope</span></p><p><span style="color:rgb(0,0,0);">5 Scap Pull Ups</span></p><p><span style="color:rgb(0,0,0);">5 Up Downs </span></p><p><span style="color:rgb(0,0,0);">2 Low Bar Muscle Up Transitions</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);">1 set:</span></p><p><span style="color:rgb(0,0,0);">10 Double Unders</span></p><p><span style="color:rgb(0,0,0);">2 Burpee Pull Ups</span></p><p><span style="color:rgb(0,0,0);">5 Double Unders</span></p><p><span style="color:rgb(0,0,0);">1 Burpee Bar Muscle Ups</span></p>
Workout
“Cheer up dude. It’s Christmas” (4 Rounds for reps)
<p><span style="color:rgb(0,0,0);">Freedom (RX’d)</span></p><p><span style="color:rgb(0,0,0);">4 sets</span></p><p><span style="color:rgb(0,0,0);">50 Double Unders</span></p><p><span style="color:rgb(0,0,0);">10 Burpee Pull Ups</span></p><p><span style="color:rgb(0,0,0);">50 Double Unders</span></p><p><span style="color:rgb(0,0,0);">3 Burpee Bar Muscle Ups</span></p><p><span style="color:rgb(0,0,0);">-rest 3:00 between sets-</span></p><p> </p><p><span style="color:rgb(0,0,0);">Independence</span></p><p><span style="color:rgb(0,0,0);">4 sets</span></p><p><span style="color:rgb(0,0,0);">35 Double Unders</span></p><p><span style="color:rgb(0,0,0);">7 Burpee Pull Ups</span></p><p><span style="color:rgb(0,0,0);">35 Double Unders</span></p><p><span style="color:rgb(0,0,0);">2 Burpee Bar Muscle Ups</span></p><p><span style="color:rgb(0,0,0);">-rest 3:00 between sets-</span></p><p> </p><p><span style="color:rgb(0,0,0);">Liberty</span></p><p><span style="color:rgb(0,0,0);">4 sets</span></p><p><span style="color:rgb(0,0,0);">50 Single Unders</span></p><p><span style="color:rgb(0,0,0);">10 Up Down + Ring Row</span></p><p><span style="color:rgb(0,0,0);">50 Single Unders</span></p><p><span style="color:rgb(0,0,0);">3 Up Down + Jumping pull Up</span></p><p><span style="color:rgb(0,0,0);">-rest 3:00 between sets-</span></p><p> </p><p><span style="color:rgb(0,0,0);">Target time each set: 3:15 – 4 minutes</span></p><p><span style="color:rgb(0,0,0);">Time cap each set: 5 minutes</span></p>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p><span style="color:rgb(0,0,0);">4 Rounds</span></p><ul><li><span style="color:rgb(0,0,0);">10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5</span></li><li><span style="color:rgb(0,0,0);">15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7</span></li></ul><p><span style="color:rgb(0,0,0);">-Rest 1 min b/t rounds-</span></p>
Cooldown/Mobility
Mobility
<ul><li><span style="color:rgb(0,0,0);">1 min foot smash with lacrosse ball (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min pec smash on rig with lacrosse ball (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min foam roll lats (each side)</span></li></ul>
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