CrossFit – Mon, Apr 15
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm Up<br>-into-<br>3 sets<br>30-second Bike (easy pace)<br>10 Banded Pull Through (Left)<br>10 Banded Pull Through (Right)<br>10 Banded Pull Through (Both)<br>10 Hollow Rocks<br>5 Back Squats (empty bar-build across sets)<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>3 Back Squats (build-in weight)<br>5 Air Squats<br>20-second Bike (build-in pace)</p>
Workout
Madagascar (Weight)
<p>Freedom (RX’d)<br>5 sets:<br>Minute 1: 10 Back Squats (60-65%)<br>Minute 2: Max Air Squats<br>Minute 3: Recovery Bike (Slow-Moderate)<br><br>-rest 3 minutes before going to accessory-</p><p> </p><p>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>5 sets:<br>Minute 1: 10 Dumbbell Front Squats (light)<br>Minute 2: Max Low Box Step Ups<br>Minute 3: Recovery Bike (Slow-Moderate)</p><ul><li>Target Time: Try and finish the back squats under 30 seconds. Everything else just move steady and get a good pump.</li><li>Time cap each set: Just Don’t move too slow.</li></ul>
Strength/Accessory
Accessory (Checkmark)
<p>4 sets:<br>10 Rear Foot Elevated Split Squats (each side)<br>10 Single Leg RDLs (each side)<br>-rest 1:00 between sets-<br><br>* Both movements are with a single dumbbell.</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Seal Pose</p>
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