CrossFit – Wed, May 1
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>10 Banded Walk Forward<br>10 banded Walks Backwards<br>20 Side Steps <br>-into-<br>3 sets:<br>8 Hang Alternating Dumbbell Snatch (light)<br>8 Step Back Lunges<br>3 Inch Worms<br>30 Single Unders<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>4 Dumbbell Snatch (build-in weight)<br>4 Dumbbell Step back Lunges (build-in weight)<br>1 Wall Walk<br>10 Double Unders</p>
Workout
The Search for Spock (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>15:00 AMRAP<br>9-15-21-27<br>Alt Dumbbell Snatches (50/35)<br>Dumbbell Step Back Lunges (50/35)<br>-in remaining time-<br>Max Rounds:<br>2 Wall Walks<br>50 Double Unders<br>(KG conv: 22.5/15 DB)</p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Score is the max rounds of Wall Walks and Double Unders</span></p><p> </p><p>Independence<br>15:00 AMRAP<br>9-15-21-27<br>Alt Dumbbell Snatches (35/25)<br>Dumbbell Step Back Lunges (35/25)<br>-in remaining time-<br>Max Rounds:<br>1 Wall Walk<br>35 Double Unders<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>15:00 AMRAP<br>5-10-15-20<br>Alt Hang Dumbbell Snatches (light)<br>Dumbbell Box Step Up (light)<br>-in remaining time-<br>Max Rounds:<br>2 Inch Worms<br>35 Single Unders</p><ul><li>Target number of Rounds: 5+ Rounds</li><li>Minimum number of Rounds before scaling: 3 rounds</li></ul>
Strength/Accessory
Accessory (Checkmark)
<p>3 sets<br>10-15 Hip Extensions<br>10 Bulgarian Split Squats (each)<br>10 Landmine Press (each)</p>
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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