CrossFit – Wed, Jul 3
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br>* 5 minutes, 2-3 Ttimes through <br>* Focus on footwork and finishing the pull <br><br><strong>2. Strength</strong><br>Build up to a Heavy Power Clean<br>10-12 minutes<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike (Build in pace)<br>5 GHD’s<br>4 Dumbbell Box Step Up (Build in height and weight)</p>
Strength Accessory
Power Clean (Weight)
<p>Build up to a Heavy Power Clean<br>10-12 minutes</p>
Workout
Declaration of Independence (Calories)
<p>Freedom (RX’d)<br>15:00 AMRAP<br>Buy in: 45/35 Calorie Air Bike<br>3 Rounds<br>30 GHDs (V-Ups)<br>30 Dumbbell Box Step Ups (35s/25s) (24/20)<br>-in the remainder of time-<br>Max Calorie Air Bike<br>(KG conv: 15/10 DBs)<br> </p><p>Independence<br>15:00 AMRAP<br>Buy in: 35/28 Calorie Air Bike<br>3 Rounds<br>20 GHDs + 6in Riser<br>30 Dumbbell Box Step Ups (25s/15s) (20/16)<br>-in remainder of time-<br>Max Calorie Air Bike<br>(KG conv: 10/7.5 DBs)</p><p> </p><p>Liberty<br>15:00 AMRAP<br>Buy in: 30/24 Calorie Air Bike<br>3 Rounds<br>25 Sit Ups<br>30 Box Step Ups (20/16)<br>-in remainder of time-<br>Max Calorie Air Bike</p><ul><li>Target number of Calories: 35/25+ Calories</li><li>Minimum number of Calories before scaling: 20/15 Calories</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>2×10 Shoulder Extension Bridges<br>20 Shoo the Cat<br>1 Min Foot Smash</p>
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