CrossFit – Wed, Jul 10
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>10 Cossack Squats<br>30-second Single Unders<br>5 Bird Dogs (each side)<br>5 Suitcase Deadlifts (each)</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets:<br>3 Burpee Deadlifts<br>10 Double Unders</p>
Workout
Mockingjay (Time)
<p>Freedom (RX’d)</p><p>10-9-8-7-6-5-4-3-2-1<br>Burpee Dumbbell Deadlift (2x50s/35s)<br>30 Double Unders after each set<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>For Time:<br>10-9-8-7-6-5-4-3-2-1<br>Burpee Dumbbell Deadlift (2x35s/25s)<br>25 Double Unders after each set<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>10:00 Amrap<br>5 Up Downs<br>10 Dumbbell Deadlifts (light)<br>10/8 Calorie Air Bike</p><p> </p><p>Target time: 8-10 minutes<br>Time cap: 14 minutes</p>
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7</li><li>10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7</li><li>15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7</li></ul><p>-Rest 2:00 between rounds-</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 Open Book<br>20 Scorpion Kicks<br>1 Min Calf and Big Toe Stretch</p>
Add Comment