CrossFit – Wed, Jul 24
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;">2 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dynamic Squat Stretches </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Cossack Squats</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;">30-second Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Back Squats (build across sets)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Calf Raises</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Up-Downs + Bar Step Over</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 Back Squat</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;">5/4 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Thrusters (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Bar Facing Burpees</span></p>
Strength Accessory
Back Squat (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Build up to a Heavy Back Squat</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10-12 minutes</span></p>
Workout
Paris, France (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;">6 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Thrusters (95/65)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">12/10 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Bar Facing Burpees</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">12/10 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 42.5/30 Thrusters)</span></p><p> </p><p>Independence<br>6 Rounds<br>10 Thrusters (75/55)<br>10/8 Calorie Row<br>10 Bar Facing Burpees<br>10/8 Calorie Row<br>(KG conv: 35/25 Thrusters)</p><p> </p><p>Liberty<br>6 Rounds<br>8 Dumbbell Thrusters (light)<br>8/7 Calorie Row<br>8 Up Downs<br>8/7 Calorie Row</p><ul><li>Target time: 15-17 minutes</li><li>Time cap: 20 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;">2 Min Bench Stretch Thoracic Spine</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Foam Roll On Wall</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Min Foot Smash</span></p>
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