CrossFit – Mon, Jul 22
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Banded Good Mornings</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Box Step Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Deadbug</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Russian Kettlebell Swings (light)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Deadlifts (empty bar-build across sets)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Strength</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Build up to a Heavy Deadlift</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10-12 minutes</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>3. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Kettlebell Swings (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike (build in pace)</span></p>
Strength/Accessory
Deadlift (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Build up to a Heavy Deadlift</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10-12 minutes</span></p>
Workout
Summer Olympics (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">42 Kettlebell Swings (53/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21/16 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Kettlebell Swings (53/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21/16 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">18 Kettlebell Swings (53/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21/16 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 24/16 KB)</span></p><p> </p><p>Independence<br>42 Kettlebell Swings (35/26)<br>16/13 Calorie Air Bike<br>30 Kettlebell Swings (35/26)<br>16/13 Calorie Air Bike<br>18 Kettlebell Swings (35/26)<br>16/13 Calorie Air Bike<br>(KG conv: 16/12 KB)</p><p> </p><p>Liberty<br>30 Russian Kettlebell Swings (light)<br>12/10 Calorie Air Bike<br>20 Russian Kettlebell Swings (light)<br>12/10 Calorie Air Bike<br>10 Russian Kettlebell Swings (light)<br>12/10 Calorie Air Bike</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
Cooldown/Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Min Cat Cow</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Reverse Leg Raises</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 1 Minute Calf Pumps</span></p>
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