CrossFit – Mon, May 20
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>30 Single Unders<br>10 Cossack Squats<br>-into-<br>3 sets:<br>5 Inch Worms<br>2x50ft Shuttle Runs<br>3 Front Squats (empty bar – build across sets)<br>5 Up downs <br><br><strong>2. Strength</strong><br>10-12 minutes to establish a Heavy Single Front Squat<br><br><strong>3. Workout Prep</strong><br>1 set:<br>100m Run<br>3 Pull Ups<br>6 Push Ups<br>9 Air Squats</p>
Strength/Accessory
Front Squat (Weight)
<p>10-12 minutes to establish a Heavy Single Front Squat</p>
Workout
Dune (5 Rounds for reps)
<p>Freedom (RX’d)<br>2x800m Run <br>-rest 2:00 after each set-<br>-into-<br>3 Sets:<br>20 Pull-ups<br>40 Push-ups<br>60 Air Squats<br>-rest 2:00 between sets-</p><p> </p><p>Independence<br>2x800m Run <br>-rest 2:00 after each set-<br>-into-<br>3 Sets:<br>15 Pull Ups<br>30 Push ups<br>45 Air Squats<br>-rest 2:00 between sets-</p><p> </p><p>Liberty<br>2x500m Run <br>-rest 2:00 after each set-<br>-into-<br>3 Sets:<br>15 Ring Rows<br>20 Bar Push ups<br>30 Air Squats<br>-rest 2:00 between sets-</p><ul><li>Target time each set:<br>Run: 3:30-4:15<br>Gymnastics: 4-5 minutes</li><li>Time cap each set: <br>Run: 5 minutes<br>Gymnastics: 5 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min couch stretch (each side)<br>1 min twisted cross (each side)<br>30 sec bicep stretch on wall (each side</p>
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