CrossFit – Wed, May 15
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Row (30-seconds Moderate/30-seconds Slow)<br>-into-<br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br>* 5 minutes, 2-3 Times through <br>* Focus on footwork and finishing the pull <br><br><strong>2. Workout Prep</strong><br>3 sets;<br>100m Row (build in pace)<br>2 Clean and Jerks (build to opening weight)</p>
Workout
“I smashed you. Baby Arms.” (Time)
<p>Freedom (RX’d)<br>In 15:00<br>2000/1750m Row<br>-in the remaining time, build to Heavy Single Clean and Jerk</p><p> </p><p>Independence<br>In 15:00<br>1750/1500m Row<br>-in the remaining time, build to Heavy Single Clean and Jerk</p><p> </p><p>Liberty<br>In 15:00<br>1500/1300m Row<br>-in the remaining time, build up in clean and jerks</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 9 minutes</li></ul>
Clean and Jerk (Weight)
<p>Record Heavy Single Clean and Jerk</p>
Strength Accessory
Mayhem Mini-Pump – Leg day (Checkmark)
<p>4 Rounds</p><ul><li>10 DB Good Mornings @ moderate weight – maintain quality RPE 7</li><li>8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7</li><li>10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</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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