CrossFit – Mon, Jun 24
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>30-seconds Jump Rope<br>10 Dynamic Squat Stretches<br>10 Kip Swings<br>5 Muscle Cleans<br>5 Push Press<br>5 Back Squats <br><br><strong>2. Workout Prep</strong><br>3 sets:<br>10 Double Unders<br>3 Toes to Bar<br>2 Back Squats (build in weight)<br>*Practice transitioning weight from the ground to the back rack efficiently.</p>
Workout
Up (Time)
<p>Freedom (RX’d)<br>4 Rounds<br>100 Double Unders<br>20 Toes to bar<br>10 Back Squats (185/125)<br>* Back Squats are from the ground<br>(KG conv: 85/57.5 BS)</p><p> </p><p>Independence<br>4 Rounds<br>75 Double Unders<br>15 Toes to bar<br>10 Back Squats (155/105)<br>(KG conv: 70/47.5 BS)</p><p> </p><p>Liberty<br>4 Rounds<br>100 Single Unders<br>15 Hanging Knee Raises<br>10 Dumbbell Front Squats (light)</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Gymnastics
Gymnastics Skill Work: Rope Climbs (Checkmark)
<p>We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that’s appropriate for you. <br><br>Level 1: Zombie Rope Climbs or Pull-up Rope Climbs<br>Level 2: Standard Rope Climbs<br>Level 3: Legless Rope Climbs<br><br>After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.<br><br>EMOM8:<br>Odd: 1-3 Rope Climbs at your level above<br>Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold<br><br>If Ropes are unavailable, there is an alternative option in the coach notes.</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Calf Foam Rolling<br>1 Min Couch Stretch (each side)<br>1 Min Foot Smash (each foot)</p>
Add Comment