CrossFit – Thu, Dec 21
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);">5 Rounds of Rowling</span></p><p><span style="color:rgb(0,0,0);">Penalty is Burpees over Rower (Max penalty reps=5)</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);">2 sets:</span></p><p><span style="color:rgb(0,0,0);">15-second Sprints!</span></p><p><span style="color:rgb(0,0,0);">*Practice ramping up the rower and then settle into a pace around the 6-8 second mark.</span></p><p><span style="color:rgb(0,0,0);">-rest 2:00 between-</span></p>
Workout
“HELP ME….I’M FEELING” (Part A) (Time)
<p><span style="color:rgb(0,0,0);">Freedom (RX’d)</span></p><p><span style="color:rgb(0,0,0);">Part A:</span></p><p><span style="color:rgb(0,0,0);">For Time:</span></p><p><span style="color:rgb(0,0,0);">Max Effort, 500m Row</span></p><p><span style="color:rgb(0,0,0);">-Rest till 10:00, then Part B-</span></p><p> </p><p><span style="color:rgb(0,0,0);">Independence</span><br><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><br><span style="color:rgb(0,0,0);">Part A:</span><br><span style="color:rgb(0,0,0);">For Time:</span><br><span style="color:rgb(0,0,0);">Max Effort, 300m Row</span><br><span style="color:rgb(0,0,0);">-Rest till 10:00, then Part B-</span></p><p> </p><p><span style="color:rgb(0,0,0);">Target time: 1:20-1:30/1:35-1:50</span><br><span style="color:rgb(0,0,0);">Time cap: 2:30/3 minutes</span></p>
“HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps)
<p><span style="color:rgb(0,0,0);">Freedom (RX’d)</span></p><p><span style="color:rgb(0,0,0);">Part B:</span><br><span style="color:rgb(0,0,0);">Death by Shuttle Runs</span><br><span style="color:rgb(0,0,0);">* Each shuttle run = 25 feet down + 25 feet back (50 feet total)</span></p><p> </p><p><span style="color:rgb(0,0,0);">Independence</span><br><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><br><span style="color:rgb(0,0,0);">Part B:</span><br><span style="color:rgb(0,0,0);">Death by Shuttle Runs (25ft)</span><br><span style="color:rgb(0,0,0);">* Each rep is 25 feet in one direction.</span></p><p> </p><p><span style="color:rgb(0,0,0);">Target Round: Into the round of 11 shuttle runs</span><br><span style="color:rgb(0,0,0);">Minimum Round before scaling: into the round of 9 shuttle runs</span></p>
Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)
<p><span style="color:rgb(0,0,0);">3 Rounds</span></p><ul><li><span style="color:rgb(0,0,0);">12 Double DB Prone Row @ moderate weight – maintain quality RPE 7</span></li><li><span style="color:rgb(0,0,0);">12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7</span></li></ul><p><span style="color:rgb(0,0,0);">-Rest 2 min b/t rounds-</span></p>
Cooldown/Mobility
Mobility
<ul><li><span style="color:rgb(0,0,0);">1 min foot smash w/ lacrosse ball (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 Seal Pose</span></li></ul>
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