CrossFit – Sat, May 25
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10 Cossack Squats<br>5 Hang Muscle Cleans (empty bar)<br>5 Front Squats (empty bar)<br>3 Up Downs + Box Step Up<br><br><strong>2. Workout Prep</strong><br>With Partner<br>3 sets:<br>3 Hang Squat Cleans (build in weight)<br>2 Burpee Box Get Overs (build in height)<br>-One partner Rowing while other partner is completing their set.</p>
Workout
“I must not fear” (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>20:00 AMRAP<br>Teams of 2<br>Partner 1 performs all of the odd sets (1-3-5-7-9-11…)<br>Partner 1 performs all of the even sets (2-4-6-8-10…)<br>Hang Squat Cleans (95/65)<br>Burpee Box Get Overs (30/24) <br>The partner not working rows for Max Calories.<br>Score = final round completed (rounds) + total calories (reps). <br>(KG conv: 43/29)<br><br>Explanation of workout: Partner 1 will begin by completing 1 Hang Squat Clean and 1 Burpee Box Get Over. Once complete, partner 2 begins 2 Hang Squat Clean and 2 Burpee Box Get Overs. Then back to partner one for 3s, partner 2 for 4s…etc. While one partner goes through their sets the other rows for max calories. Athletes will continue to change out until 18:00 is completed. Score = final round completed (rounds) + total calories (reps). <br> </p><p>Independence<br>20:00 AMRAP<br>Teams of 2<br>Partner 1: Odd sets<br>1-3-5-7-9-11…<br>Partner 2: Even sets<br>2-4-6-8-10…<br>Hang Squat Cleans (75/55)<br>Burpee Box Get Overs (24/20) <br>-Partner not working must be rowing for Max Calories.<br>(KG conv: 34/25)</p><p> </p><p>Liberty<br>20:00 AMRAP<br>Teams of 2<br>Partner 1: Odd sets<br>1-3-5-7-9-11…<br>Partner 2: Even sets<br>2-4-6-8-10…<br>Hang Dumbbell Power Cleans (light)<br>Up Down Box Step Up (20) <br>-Partner not working must be rowing for Max Calories.</p><ul><li>Target Round: Round of 16</li><li>Minimum Round before scaling: 12</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
<p>4 rounds:</p><ul><li>10 Banded Pushups @ moderate weight RPE 7</li><li>10 Body Row on Racked Barbell @ moderate weight RPE 7</li><li>10 Bent Over Banded Tricep Extension @ moderate weight RPE 7</li><li>10 Single DB Double Head Curl @ moderate weight RPE 7</li></ul><p>*Rest 2 minutes b/t rounds</p>
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>
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