CrossFit – Wed, Apr 3
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>6:00 AMRAP<br>5 Wall Ball Front Squats<br>5 Wall Ball Push Press<br>10 Alternating V-Ups<br>30-second Jog<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>50m Run<br>5 GHD’s <br>5 Wall Balls</p>
Workout
Revenge of the Sith (Time)
<p>Freedom (RX’d)<br>3 Rounds<br>400m Run<br>30 GHD’s (Or V-Ups)<br>20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)<br>(KG conv: 14/9 for option A, 9/6 for option B)</p><p> </p><p>Independence<br>3 Rounds<br>400m Run<br>25 GHD’s + 6in Riser(Or V-Ups)<br>20 Wall Balls (20/14) (10/9) <br>(KG conv: 9/6)</p><p> </p><p>Liberty<br>3 Rounds<br>300m Run<br>30 Sit Ups<br>20 Wall Ball Thrusters (light)</p><ul><li>Target time: Sub 14:00</li><li>Time cap: 18:00</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7</li><li>15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 1 min between 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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