CrossFit – Fri, Dec 29
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>4:00 Machine<br>-into-<br>4:00 AMRAP<br>4 Inch Worms<br>4 Up-Downs to Target<br>3 Burpees to Target<br>20-second Air Bike (mod-fast)<br><br><strong>2. Workout Prep</strong><br>1 set:<br>5 Burpees to 6in Target (at workout pace)</p>
Workout
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Burpees to a 6" target
<p>Freedom/Independence:<br>7:00 Amrap <br>Max Burpee to bar (6in target)</p><p> </p><p>Liberty<br>7:00 Amrap <br>Max Up Downs</p><ul><li>Target number of Reps: 80+</li><li>Minimum number reps before scaling: 40</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7</li><li>10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7</li><li>10 Plate Front Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min tricep smash (each)<br>1 min overhead banded distraction (each)<br>1 min Barbell grip smash (each side)</p>
Add Comment