CrossFit – Sat, May 4
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>1:00 Row<br>10 Banded Pull Aparts<br>10 Kip Swings<br>10 Dumbbell Bench Press<br>1 Zombie Rope Climb (Or 10 Ring Rows)<br><br><strong>2. Workout Prep</strong><br>3 sets:<br>5/4 Calorie Row<br>5 Bench Press (build in weight)<br>1 Bar Muscle Up (or 2 Chest to Bar/Pull-ups/Jumping Pull-ups)<br>1 Rope Climb (half way) (or Zombie Rope Climb)</p>
Workout
The Undiscovered Country (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>100/80 Calorie Row<br>100 Bench Press (115/75)<br>30 Bar Muscle Ups (Or 60 Chest to Bar)<br>80/64 Calorie Row<br>80 Bench Press (135/85)<br>10 Rope Climbs (or 40 Strict Pull Ups)<br>60/48 Calorie Row<br>60 Bench Press (155/95)<br>6 Legless Rope Climbs (Or 20 Burpee Pull Ups)<br>- Split reps as desired – <br>(KG conv: wt1 – 52/34, wt2 – 61/39, wt 3 – 70/43)</p><p> </p><p>Independence<br>Teams of 2<br>80/65 Calorie Row <br>100 Bench Press (95/65)<br>20 Bar Muscle Ups (Or 40 Chest to Bar)<br>60/48 Calorie Row<br>80 Bench Press (115/75)<br>8 Rope Climbs (or 30 Strict Pull Ups)<br>40/32 Calorie Row<br>60 Bench Press (135/85)<br>4 Legless Rope Climbs (Or 16 Burpee Pull Ups)<br>(KG conv: wt1 – 43/29, wt2 – 52/34, wt 3 – 61/39)</p><p> </p><p>Liberty<br>Teams of 2<br>60/48 Calorie Row <br>80 Dumbbell Bench Press (light)<br>40 Jumping Pull Ups<br>40/32 Calorie Row<br>60 Dumbbell Bench Press (light)<br>30 Ring Rows<br>20/16 Calorie Row<br>40 Dumbbell Bench Press (light)<br>20 Jumping Chest to Bar Pull Ups</p><ul><li>Target time: Sub 32 minutes</li><li>Time cap: 40 minutes</li></ul>
Optional Accessory
Core Work (Checkmark)
<p>4 sets:<br><br>10 Strict TTB<br>15 Kettlebell Side Bend (each side)<br>10 Alt. V-Ups + V-Up<br>1 min Chinese Plank<br>:45 sec Overhead DB Hold (each side)<br><br>*Rest 2:00 b/t sets</p>
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>
Add Comment