CrossFit – Thu, Jun 27
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Up Downs<br>3 Inch Worms<br>5 Cat/Cows<br><br><strong>2. Workout Prep</strong><br>4 V-Ups<br>4 Burpee to Bar <br>4 V-Ups<br>3 Burpees to 12in target <br>4 V-Ups<br>2 Burpee Broad Jumps (4/3)</p>
Workout
“I do not like the Cone of Shame” (3 Rounds for reps)
<p>Freedom (RX’d)<br>3:00 AMRAP<br>30 V-Ups (Or GHDs)<br>Max Line Facing Burpees<br>-Rest 2:00-<br>4:00 AMRAP<br>30 V-Ups (Or GHDs)<br>Max Burpees to Bar (6in)<br>-Rest 2:00-<br>5:00 AMRAP<br>30 V-Ups (Or GHDs)<br>Max Burpee Broad Jump (4ft/3ft)</p><p> </p><p>Independence<br>3:00 AMRAP<br>25 V-Ups (Or GHDs)<br>Max Burpees <br>-Rest 2:00-<br>4:00 AMRAP<br>25 V-Ups (Or GHDs)<br>Max Burpees to Bar (6in)<br>-Rest 2:00-<br>5:00 AMRAP<br>25 V-Ups (Or GHDs)<br>Max Burpee Broad Jump (3ft/2ft)</p><p> </p><p>Liberty<br>3:00 AMRAP<br>20 Sit Ups<br>Max Up Downs<br>-Rest 2:00-<br>4:00 AMRAP<br>20 Sit Ups<br>Max Up Downs to Bar<br>-Rest 2:00-<br>5:00 AMRAP<br>20 Sit Ups<br>Max up Down + Box Step Up (20)</p><ul><li>Target number of reps each set:<br>Set 1: 30+ Reps<br>Set 2: 30+ Reps<br>Set 3: 25+ Reps</li><li>Minimum number of reps before scaling: <br>Set 1: 20 Reps<br>Set 2: 20 Reps<br>Set 3: 15 reps</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7</li><li>15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7</li></ul><p>-Rest 1 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>2 Minute Bench Stretch for Lats (each side)<br>2×10 Reverse Leg Raises<br>2×10 Down Dog</p>
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