CrossFit – Fri, Jul 12
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>2 sets<br>10 Cossack Squats<br>10 Banded Pass Throughs<br>10 Banded Strict Press<br>-into-<br>8:00 AMRAP<br>5 Kip Swings<br>5 Hang Muscle Snatch (empty bar)<br>5 Overhead Squats (empty bar)<br>10 Sit Ups</p><p> </p><p><strong>2. Workout Prep</strong><br>3 sets:<br>3 Overhead Squats (build in weight)<br>3 Toes to Bar</p>
Workout
The Ballad of Songbirds & Snakes (Time)
<p>Freedom (RX’d)</p><p>5 Rounds<br>7 Overhead Squats (115/80)<br>11 Toes to Bar<br>(KG conv: 52.5/35 OHS)<br> </p><p>Independence<br>5 Rounds<br>7 Overhead Squats (95/65)<br>9 Toes to Bar<br>(KG conv: 42.5/30 OHS)</p><p> </p><p>Liberty<br>5 Rounds<br>7 Dumbbell Front Squats (light)<br>11 Hanging Knee Raises</p><p> </p><p>Target time: 5-7 minutes<br>Time cap: 9 minutes</p>
Strength/Accessory
Turkish Get Up (Weight)
<p>Review form, then build up to a heavy Turkish Get Up with good form on each side.</p><p> </p><p>Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.</p><p> </p><p>Take 70-80% of the top weight and complete:<br>5 sets<br>2 Turkish Get-Ups (Left+Right)</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>2x 45 Second Ring Tricep Stretch<br>2x 1 Min Pec Stretch<br>1 Min Dorsiflexion Matrix</p>
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