CrossFit – Thu, May 9
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Good Mornings<br>10 Banded Pass Throughs<br>-into-<br>3 sets:<br>3 Inch Worms<br>5 Clean Pulls<br>4 Muscle Cleans<br>3 Hang Power Cleans<br>2 Power Cleans<br>*With an empty bar<br><br><strong>2. Strength</strong><br>Every 1:00 (5:00) <br>5 Power Cleans (50-55%)(Singles)<br>-rest 1:00-<br>Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)<br>-rest 1:00- <br>Every 30 seconds (5:00) 1 Power Cleans (70-75%)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>10 Double Unders<br>5 Abmat Sit Ups</p>
Strength/Accessory
Power Clean (Weight)
<p>Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)<br>-rest 1:00-<br>Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)<br>-rest 1:00- <br>Every 30 seconds (5:00) 1 Power Cleans (70-75%)</p>
Workout
Bad Annie (Time)
<p>Freedom (RX’d)<br>100-80-60-40-20<br>Double Unders<br>50-40-30-20-10<br>Sit-ups</p><p> </p><p>Independence<br>80-60-40-20-10<br>Double Unders<br>40-30-20-10-5<br>Sit-ups</p><p> </p><p>Liberty<br>100-80-60-40-20<br>Single Unders<br>25-20-15-10-5<br>Sit-ups</p><ul><li>Target time: sub 8 minutes</li><li>Time cap: 14 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
Add Comment