CrossFit – Sat, Jul 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>10:00 AMRAP<br>2 Zombie Rope Climbs<br>10-second Handstand Hold<br>5 Pike Push Ups<br>100m Jog</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets (with team, follow the leader style):<br>1 Rope Climb (or 3 Strict Pull Ups)<br>3 Handstand Push Ups<br>100m Run (build in pace)<br>10ft Handstand Walk (or 2 wall walks)</p>
Workout
“May the odds be ever in your favor” (Time)
<p>Freedom (RX’d)</p><p>Teams of 3<br>20 Rope Climbs (Or 60 Strict Pull Ups)*<br>100 Handstand push-ups*<br>1600m Run (together)<br>100ft Handstand Walk (each) (Or 8 Wall Walks (each))<br>*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.</p><p> </p><p>Independence<br>Teams of 3<br>15 Rope Climbs (Or 45 Strict Pull Ups)<br>75 Handstand push-ups<br>1200m Run (together)<br>50ft Handstand Walk (each) (Or 4 Wall Walks (each))<br>For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.</p><p> </p><p>Liberty<br>Teams of 3<br>20 Zombie rope climbs<br>100 Push-ups<br>800m Run (together)<br>100ft Bear Crawl (each)<br>For the rope climbs/pull-ups and push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.</p><p> </p><p>Target time: 20-22 minutes<br>Time cap: 25 minutes</p>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
<p>4 rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight RPE 7</li><li>10 Russian Kettlebell Swing @ moderate weight RPE 7</li><li>10 GHD Hip Raise @ moderate weight RPE 7</li><li>30yds Lateral Band Walk (each side) @ moderate weight RPE 7</li><li>15 Overhead Plate sit ups</li><li>:45 sec Chinese Plank</li><li>20 Kettlebell Side Bend</li><li>10 Alt. V-Ups + V-Ups (R+L+Both = 1)</li><li>30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)</li><li>30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)</li></ul><p>*Rest 3 minutes b/t rounds</p>
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