CrossFit – Sat, Jun 1
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>5 Worlds Greatest Stretch (each)<br>25ft Lizard crawl<br>5 Muscle Cleans <br>5 Shoulder Press<br>10 Single Arm Dumbbell Bench (each)<br><br><strong>2. Workout Prep</strong><br>3 sets (with partner)<br>10ft Back Rack Walking Lunge (build in weight)<br>5 Dumbbell Bench Press (build in weight)</p>
Workout
Still a Soldier (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>For time:<br>100ft -200ft-300ft<br>Back Rack Lunge (115/85) <br>100-60-40<br>Dumbbell Bench Press (50s/35s)<br>(KG conv: 52/38 Lunge, 22.5/15 DBs)<br> </p><p>Independence<br>Teams of 2<br>For time:<br>100ft -200-300ft<br>Back Rack Lunge (95/65) <br>100-60-40<br>Dumbbell Bench Press (35s/25s)<br>(KG conv: 43/29 Lunge, 15/10 DBs)</p><p> </p><p>Liberty<br>Teams of 2<br>For time:<br>50ft -100-150ft<br>Single Dumbbell Lunge (light)<br>50-40-30<br>Dumbbell Bench Press (light)</p><ul><li>Target time: 15-17 minutes</li><li>Time cap: 20 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Dumbbell Front Raises @ Moderate weight – maintain control and quality RPE 7</li><li>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7</li><li>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7</li><li>10 Ring Y Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t 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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