CrossFit – Fri, Apr 5
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s<br>-into-<br>5 sets (1 set every 3:00)<br>1:30 Ski moderate (OR Row)<br>10 Banded Strict Pull-Up (Or 10 Ring Rows)<br>15/12 Knee Push Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5 Bench Press (build in weight)<br>5 Bent Over Dumbbell Rows (build-in weight)<br>5 Ring Rows<br>5 Bench Dips</p>
Workout
The Empire Strikes Back (Time)
<p>Freedom (RX’d)<br>75 Bench Press (135/85)*<br>*Every time you break, complete<br>10 Bent Over Dumbbell Rows (50s/35s)<br><br>-Rest 5:00-<br><br>75 Ring Rows<br>*Every time you break, complete <br>10 Bench Dips<br>(KG conv: 61/38 Bench, 22.5/15 DBs)</p><p> </p><p>Independence<br>75 Bench Press (115/75)<br>Every time you break, complete<br>10 Bent Over Dumbbell Rows(35s/25s) <br>-Rest 5:00-<br>75 Ring Rows<br>Every time you break, complete <br>10 Bench Dips<br>(KG conv: 52/34 Bench, 15/10 DBs)</p><p> </p><p>Liberty<br>50 Dumbbell Bench Press (light)<br>Every time you break, complete<br>5 Bent Over Dumbbell Rows(light) <br>-Rest 5:00-<br>50 Ring Rows<br>Every time you break, complete <br>5 Bench Dips</p><p> </p><p>No Target Time. Just lift some weight, get a good pump and have fun.</p>
Strength/Accessory
Posterior Leg Accessory (Checkmark)
<p>10 Minute EMOM<br>:40 of Rower Hamstring Curls, :20 rest<br>:40 of Feet Elevated Glute Bridges, :20 rest<br><br>For quality, not reps.</p>
Cooldown/Mobility
Mobility
<p>1 min lacrosse ball pec smash (each side)<br>1 min overhead elbow grab tricep stretch (each side)<br>1 min tricep lacrosse ball smash (each side)</p>
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