CrossFit – Thu, Apr 11
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Tabata Bike (8 sets)<br>-into-<br>3 sets:<br>10ft Walking Lunge<br>10 Banded Air Squats<br>10 Alternating V-Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>10ft Dumbbell Lunge (build in weight)<br>4 Dumbbell Front Squats (build-in weight)</p>
Workout
Lobster Roll (Part 1) (5 Rounds for reps)
<p>Freedom (RX’d)<br>5 sets<br>50ft Dumbbell Front Rack Walking Lunge (50s/35s)<br>12 Dumbbell Front Squats (50s/35s)<br>-rest 2:00 between sets-<br>(KG conv: 22.5/15 DBs)<br><br>-rest as needed before Part 2-<br> </p><p>Independence<br>5 sets<br>50ft Dumbbell Front Rack Walking Lunge (35s/25s)<br>12 Dumbbell Front Squats (35s/25s)<br>-rest 2:00 between sets-<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>5 sets<br>50ft Single Dumbbell Walking Lunge (light)<br>10 Dumbbell Front Squats (light)<br>-rest 2:00 between sets-</p><ul><li>Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.</li><li>Time cap each set: 4 minutes</li></ul>
Lobster Roll (Part 2) (Checkmark)
<p>Every 1:00 (10:00)</p><ul><li>Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7</li><li>Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7</li></ul>
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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