CrossFit – Sat, Apr 6
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>6 sets:<br>Tabata Machine: 20 secs on/10 secs off<br>*Pace should be moderate/fast, not a Sprint -<br>-into-<br>3 sets:<br>20-30 second Dead Hang (pull-up bar)<br>10 Goblet Squats<br><br><strong>2. Workout Prep</strong><br>- With Partner -<br>2 sets (each)<br>15 Second Bike Erg (workout pace)<br>* 1 Partner Holds Dumbbells (start light and add) *</p>
Workout
Return of the Jedi (Time)
<p>Freedom (RX’d) <br>Partner Workout: <br>500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run<br>One partner works at a time. "Resting" partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.<br>* Repeat from Aug 13th, 2022<br>(KG conv: 32.5/22.5 Farmer)</p><p> </p><p>Independence <br>Partner Workout: <br>400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run<br>(Partner Must Hold 2×70/50 in farmers hold)<br>(Switch on the bike as desired)<br>(KG: 32.5/22.5)</p><p> </p><p>Liberty<br>Partner Workout: </p><p>250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run</p><p>(Partner Must Hold 2 dumbbells in farmers hold, light)</p><p>(Switch on the bike as desired)</p><ul><li>Target time: 28-32 minutes</li><li>Time cap: 40 minutes</li></ul>
Strength/Accessory
Core (Checkmark)
<p>4 sets: </p><ul><li>10 Overhead Plate Situps</li><li>10 Strict Hanging Leg Raise</li><li>15 Oblique twists with med ball (each side)</li><li>7 Alligator Rolls (each side)</li></ul><p>Rest 2:00 between sets</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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