CrossFit – Sat, Jun 8
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>30 seconds Single Unders or 30 Plate Hops<br>10 Suitcase Deadlifts (each)<br>4 Up Downs <br>4 Box Step Up<br><br><strong>2. Workout Prep</strong><br>- With Team -<br>3 sets (Increase weight/height each set)<br>100m Run<br>30 seconds Run (workout pace)<br>2 Burpee Box Get Overs (practice technique)<br>1 Sandbag Clean</p>
Workout
Great Dividing Range (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>Teams of 3<br>25 Minute AMRAP<br>Partner 1: 400m Run<br>Partner 2: AMRAP<br>5 Sandbag Cleans (150/100) (or Power Cleans @ 185/125)<br>5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)<br>Partner 3: Rest<br>* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run – AMRAP – Rest – Repeat)<br>(KG conv: 70/45 SB, 83/56 PC)<br>Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP</p><p> </p><p>Independence<br>Teams of 3<br>25 Minute AMRAP<br>Partner 1: 400m Run<br>Partner 2: AMRAP<br>5 Sandbag Cleans (100/70) or Power Cleans (125/85)<br>4 Burpee Box Get Overs (42/36) (or 6 Burpee Box Get Overs (30/24))<br>Partner 3: Rest<br>(KG conv: 45/32.5 SB, 56/38 PC)</p><p> </p><p>Liberty<br>25 Minute AMRAP<br>Partner 1: 300m Run<br>Partner 2: AMRAP<br>8 Dumbbell Cleans (light)<br>6 Up Downs + Box Step Up<br>Partner 3: Rest</p><ul><li>Target number of Rounds: 20 rounds + (total)</li><li>Minimum number Rounds before scaling: 16 rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Goblet Squats @ moderate weight – maintain quality RPE 7</li><li>10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7 (Or 10 Dumbbell Split Lunge, each)</li><li>15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min between rounds-</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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