CrossFit – Sat, Apr 20
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>20-second Single Unders<br>1 Zombie Rope Climb<br>5 PVC Muscle Snatch<br>5 PVC Push Press<br>5 PVC Overhead Squats<br><br><strong>2. Workout Prep</strong><br>3 sets<br>10 Double Unders<br>1 Rope Climb (build-in height)<br>3 OVHS (Build in weight)</p>
Workout
“I like to move it, move it” (8 Rounds for reps)
<p>Freedom (RX’d)<br>Teams of 2<br>8 sets (each/1:1)<br>50 Double Unders<br>1 Rope Climb (Or 5 Strict Pull Ups)<br>5 Overhead Squats (155/105)<br>(KG conv: 70/48 OHS)</p><p> </p><p>Independence<br>Teams of 2<br>8 sets (each/1:1)<br>35 Double Unders<br>1 Rope Climb (Or 4 Strict Pull Ups)<br>5 Overhead Squats (135/95)<br>(KG conv: 70/48 OHS)</p><p> </p><p>Liberty<br>Teams of 2<br>8 sets (each/1:1)<br>50 Single Unders<br>2 Zombie Rope Climbs<br>8 Goblet Squats (light)</p><ul><li>Target time each set: 60-75 seconds</li><li>Time cap each set: 90 seconds</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
<p>4 rounds:</p><ul><li>15 Stick Sit Ups</li><li>30 Flutter Kicks (each side)</li><li>8 Around the Worlds (each side)</li><li>30 yd Isolateral DB Farmers Carry (left)</li><li>30 yd Isolateral DB Farmers Carry (right)</li></ul><p>*Rest 3 minutes b/t rounds</p>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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