CrossFit – Sat, Mar 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>4 rounds (each)<br>30-sec Run<br>30-sec Row (Moderate)<br>5 Down Dog/Seal transitions<br><br><strong>2. Workout Prep</strong><br>1 set<br>Partner 1: 30-second Run (workout pace)<br>Partner 2: 30-second Row (workout pace)<br>Switch and repeat</p>
Workout
Ron Stoppable (Time)
<p>Freedom (RX’d) <br>Teams of 2<br>5 sets each <br>P1 – 400m Run<br>P2 – Max Meter Row<br>*Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time.<br><br>- Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)<br>*Repeat from April 15th 2021</p><p> </p><p>Independence<br>Teams of 2<br>5 sets each <br>P1 – 300m Run<br>P2 – Max Meter Row</p><p> </p><p>Liberty<br>Teams of 2<br>5 sets each <br>P1 – 200m Run<br>P2 – Max Meter Row</p><ul><li>Target time: 18-20 minutes</li><li>Time cap: 25 minutes</li><li>Target Distance: 4000/3800m+</li><li>No Minimal Distance</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
<p>4 rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight</li><li>10 GHD Hip Raise @ moderate weight</li><li>10 Split Stance DB Romanian Deadlift @ moderate weight</li><li>15 Overhead Plate Situps</li><li>15 KB Side Bends (each side)</li><li>15 Pulse Ups</li></ul><p>*Rest 3 minutes b/t rounds</p>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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