CrossFit – Wed, May 22
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Air Bike<br>-into-<br>6:00 AMRAP<br>10 Banded Pass Throughs<br>5 Elbow to Floor Stretch with Rotation (each side)<br>5 Hang Power Snatches<br>5 Overhead Squats<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike (build in pace)<br>2 Overhead Squats (build in weight)</p>
Workout
Bene Gesserit (Time)
<p>Freedom (RX’d)<br>6 rounds:<br>12/10 Calorie Air Bike<br>12 Overhead Squats (75/55)<br>(KG conv: 34/25)</p><p> </p><p>Independence<br>6 rounds:<br>10/8 Cal Air Bike<br>12 Overhead Squats (65/45)<br>(KG conv: 29/20)</p><p> </p><p>Liberty<br>6 rounds:<br>9/7 Cal Air Bike<br>12 SIngle Dumbbell Front Squat (light)</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 12 minutes</li></ul>
Strength Accessory
Core Work (Checkmark)
<p>4 sets:</p><ul><li>15 Strict Hanging Leg Raise</li><li>30yd Single DB Overhead Carry (Left– as heavy as possible)</li><li>30yd Single DB Overhead Carry (Right – as heavy as possible)</li><li>:30 sec Side Plank on Forearm (each side)</li></ul><p>*Rest 2:00 b/t sets</p>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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