CrossFit – Fri, Mar 29
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Hang Clean High Elbows (empty)<br>4 Hang Muscle Cleans (empty)<br>3 Hang Power Cleans (empty)<br>5 Pike Push Ups<br><br><strong>2. Workout Prep</strong><br>3 sets:<br>3 Hang Power Cleans (build-in weight)<br>2 Strict Handstand Push Ups</p>
Gymnastic Skill Review (Checkmark)
<p>Take 10-15 min to practice Handstand Push-ups and work on efficiency.</p>
Workout
Between the Lions (4 Rounds for reps)
<p>Freedom (RX’d)<br>Every 4:00 (4 sets)<br>10 Hang Power Cleans (155/105)<br>15 Strict Handstand Push-Ups<br>10 Hang Power Cleans (155/105)<br>(KG conv: 70/48 HPC)</p><p> </p><p>Independence<br>Every 4:00 (4 sets)<br>10 Hang Power Cleans (135/95)<br>10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups<br>10 Hang Power Cleans (135/95)<br>(KG conv: 61/43 HPC)</p><p> </p><p>Liberty<br>Every 4:00 (4 sets)<br>10 Dumbbell Cleans (light)<br>20 Dumbbell Shoulder Press (light)<br>10 Dumbbell Cleans (light)</p><ul><li>Target time each set: 1:30-2:00</li><li>Time cap per set: 3 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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