CrossFit – Sat, Jun 22
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>25ft Sled Push (empty) (Or 25ft Walking Lunge)<br>10 Dumbbell Deadlifts (light)<br>25ft Double Dumbbell Front Rack Carry (light)<br><br><strong>2. Workout Prep</strong><br>Take this time to set up lanes, adjust weights, and work through pacing.</p>
Workout
Pop Rocks (4 Rounds for reps)
<p>Freedom (RX’d)<br>Teams of 2 (1:1)<br>4 Sets (each):<br>100ft Sled Push (2×45/1×45) (OR 50ft Front Rack Walking Lunge (95/65))<br>100ft Dumbbell Farmer Carry (2×70/50)<br>100ft Double Dumbbell Front Rack Carry (2×70/50)<br>(KG conv: 40/20 Sled, 32.5/22.5 DBs, 42.5/30 Barbell)<br><br>* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge (70/50).</p><p> </p><p>Independence<br>Teams of 2 (1:1)<br>4 Sets (each):<br>100ft Sled Push (1×45/1×25) (OR 50ft Single Dumbbell Front Rack Walking Lunge (50/35))<br>100ft Dumbbell Farmer Carry (2×50/35)<br>100ft Double Dumbbell Front Rack Carry (2×50/35)<br>(KG conv: 20/10 Sled, 22.5/15 DBs)</p><p> </p><p>Liberty<br>Teams of 2 (1:1)<br>4 Sets (each):<br>100ft Sled Push (1×25/empty) (OR 50ft Single Dumbbell Walking Lunge (light))<br>100ft Dumbbell Farmer Carry (light)<br>100ft Double Dumbbell Front Rack Carry (light)<br>(KG conv: 10/empty Sled)</p><ul><li>Target time each set: 2:15-2:45</li><li>Time cap each set: 3:30 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Back Squat @ moderate weight – maintain quality RPE 7</li><li>10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7</li><li>10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7</li><li>15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</p>
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