CrossFit – Thu, Jun 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Kip Swings<br>25ft Lizard Crawl<br>25ft Walking Lunge<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>10ft Single Arm Dumbbell Overhead Walking Lunge (build in weight)<br>4 Toes to Bar</p>
Gymnastics Test
Strict Pull-up Test (Checkmark)
<ul><li>Level 1: Find the lightest band that you can do one strict pull-up with</li><li>Level 2: Find your max unbroken set of unweighted strict chin-ups</li><li>Level 3: Find your max unbroken set of unweighted strict pull-ups</li><li>Level 4: Find your max 1 rep weighted strict pull-up</li></ul><p>Scoring: note your level and score achieved.</p>
Workout
Denver Nuggets (Time)
<p>Freedom (RX’d)<br>In 3:00 complete:<br>2 rounds<br>50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)<br>10 Toes To Bar<br>(KG conv: 22.5/15 DB)<br><br>*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds. <br>*You don’t have to rest until the three minutes is up to start the next two rounds.<br> </p><p>Independence<br>In 3:00 (15:00/5 round cap)<br>2 rounds<br>50ft Single Arm Dumbbell Overhead Walking Lunge (35/25)<br>6 Toes To Bar<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>In 3:00 (15:00/5 round cap)<br>2 rounds<br>10 Single Arm Dumbbell Box Step Up (light) (20)<br>10 Hanging Knee Raises</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 15 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>20 90/90 Rotations<br>2x :30 Hip Internal Rotations<br>1 Min Couch Stretch</p>
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