CrossFit – Fri, Jun 7
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Bent Over Banded Rows<br>-into-<br>8:00 AMRAP<br>10 Dumbbell Bench Press<br>5 Kip Swings<br>10 Supinated Ring Rows<br>:30 sec Ski (Or Row)<br><br><strong>2. Workout Prep</strong><br>3 sets:<br>3 Bench Press (build in weight)<br>3 Chest to bar<br>1 Bar Muscle Up</p>
Workout
Andes (Time)
<p>Freedom (RX’d)<br>21-18-15<br>Dumbbell Bench Press (50s/35s)<br>Chest to Bar Pull Ups<br>-into-<br>12-9-6<br>Dumbbell Bench Press (50s/35s)<br>9-6-3<br>Bar Muscle Ups (Burpee Pull Up)<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>21-18-15<br>Dumbbell Bench Press (35s/25s)<br>Pull Ups<br>-into-<br>12-9-6<br>Dumbbell Bench Press (35s/25s) <br>Chest to Bar<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>21-18-15<br>Dumbbell Bench Press (light)<br>Ring Rows<br>-into-<br>12-9-6<br>Dumbbell Bench Press (light) <br>Jumping Pull Ups</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Upper Body Anterior (Checkmark)
<p>3 Rounds</p><ul><li>10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7</li><li>10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7</li><li>12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min lacrosse ball pec smash (each side)<br>1 min overhead elbow grab tricep stretch (each side)<br>1 min tricep lacrosse ball smash (each side)</p>
Add Comment