CrossFit – Mon, Jul 8
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warmup<br>-into-<br>6:00 AMRAP<br>5 Russian Kettlebell Swings<br>10 Alternating V-ups <br>10 Single Leg Calf Raises (each)<br>10 Box Step-ups</p><p> </p><p><strong>2. Strength</strong><br>Build up to a Heavy Front Squat<br>10-12 minutes</p><p> </p><p><strong>3. Workout Prep</strong><br>2 sets:<br>4 Kettlebell Swings (build in weight)<br>4 V-Ups<br>2 Box Jumps (build in height)</p>
Strength/Accessory
Front Squat (Weight)
<p>Build up to a Heavy Front Squat<br>10-12 minutes</p>
Workout
The Hunger Games (Time)
<p>Freedom (RX’d)</p><p>30-24-18-12-6<br>Kettlebell Swings (53/35)<br>V-ups<br>10-8-6-4-2<br>Box Jumps (30/24)<br>(KG conv: 24/16 KBS)</p><p> </p><p>Independence<br>30-24-18-12-6<br>Kettlebell Swings (35/26)<br>V-ups<br>10-8-6-4-2<br>Box Jumps (24/20)<br>(KG conv: 16/12 KBS)</p><p> </p><p>Liberty<br>21-15-12-9-6<br>Russian Kettlebell Swings (light)<br>Sit Ups<br>10-8-6-4-2<br>Box Step Ups (20/16)</p><p> </p><p>Target time: 9-11 minutes</p><p>Time cap: 15 minutes</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>2×10 Reverse Leg Raises<br>4×5 Quad Foam Rolling<br>1 Min Cat Cow</p>
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