CrossFit – Fri, Apr 19
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>3 sets:<br>5 Single Arm Dumbbell Push Press (left and right)<br>5 Single Arm Dumbbell Bench Press (left and right)<br>10 Alternating V-Ups<br>5 Knee Hand Release Push Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>100m Ski (Or Row)<br>2 Strict Handstand Push Ups<br>2 Dumbbell Bench Press (Build in weight)</p>
Workout
Merman (3 Rounds for reps)
<p>Freedom (RX’d)<br>7:00 AMRAP<br>1000/850m Ski (OR Row)<br>In remaining time:<br>Max reps Strict Handstand Push Ups<br><br>-rest 5:00-<br><br>7:00 AMRAP<br>1000/850m Ski (OR Row)<br>In remaining time:<br>Max reps Push Ups<br><br>-rest 5:00-<br><br>7:00 AMRAP<br>1000/850m Ski (OR Row)<br>In remaining time:<br>Max Dumbbell Bench Press (2×50/35)<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence <br>7:00 AMRAP<br>1000/850m Ski (OR Row)<br>In remaining time:<br>Max reps Handstand Push Ups<br>-rest 5:00-<br>7:00 AMRAP<br>1000/850m Ski (OR Row)<br>In remaining time:<br>Max reps Push Ups<br>-rest 5:00-<br>7:00 AMRAP<br>1000/850m Ski (OR Row)<br>In remaining time:<br>Max Dumbbell Bench Press (2×35/25)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>7:00 AMRAP<br>750/650m Ski (OR Row)<br>In remaining time:<br>Max reps Dumbbell Push Press<br>-rest 5:00-<br>7:00 AMRAP<br>750/650m Ski (OR Row)<br>In remaining time:<br>Max reps elevated Bar Push Ups<br>-rest 5:00-<br>7:00 AMRAP<br>750/650m Ski (OR Row)<br>In remaining time:<br>Max Dumbbell Bench Press (light)</p><p> </p><ul><li>Target number of reps each set:<br>Set 1: 20+ Reps<br>Set 2: 30+ Reps<br>Set 3: 30+ Reps</li><li>Minimum number of reps before scaling: <br>Set 1: 15 Reps<br>Set 2: 20 Reps<br>Set 3: 20 Reps</li></ul>
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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