CrossFit – Thu, Jul 4
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>100m Run<br>10 Dynamic Squat Stretches<br>5 Front Squats (empty bar)<br>5 Push Press (empty bar)<br>10 Ring Rows<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>50m Run (At workout pace)<br>3 Thrusters (build in weight)<br>5 Pull Ups</p>
Workout
The Ginger (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>22:00 AMRAP<br>400m Run<br>7 Thrusters (155/105)<br>20 Pull Ups<br>(KG conv: 70/47.5 Thrusters)<br><br>This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.</p><p> </p><p>Independence<br>22:00 AMRAP<br>400m Run<br>7 Thrusters (115/80)<br>14 Pull Ups<br>(KG conv: 52.5/35 Thrusters)</p><p> </p><p>Liberty<br>22:00 AMRAP<br>300m Run<br>7 Dumbbell Thrusters (light)<br>20 Ring Rows</p>
<ul><li>Target number of Rounds: 4.5 Rounds +</li><li>Minimum number of Rounds before scaling: 3 rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
<p>3 Rounds</p><p>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7<br>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7<br>10 Plate Front Raise @ moderate weight – maintain quality RPE 7</p><p>-Rest 1 minute between rounds-</p>
Cooldown/Mobility
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