CrossFit – Tue, Jul 30
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;">Hip Halo Warm Up</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;">6:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30-second Air Bike (build in pace)</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;">10 Deadbugs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Air Squats</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. 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 Air Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10-second Air Bike (at workout pace)</span></p>
Workout
Healer – Medical (5 Rounds for reps)
<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;">5 Sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Air Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Max Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- Rest 2:00 between sets -</span></p><p> </p><p>Independence<br>5 Sets<br>2:00 AMRAP<br>25 Air Squats<br>Max Calorie Air Bike<br>-Rest 2:00 between sets -</p><p> </p><p>Liberty<br>5 Sets<br>2:00 AMRAP<br>20 Air Squats to a Med Ball<br>Max Calorie Air Bike<br>-Rest 2:00 between sets -</p><ul><li>Target number of Calories each set: 18/14+</li><li>Minimum number of Calories before scaling: 14/11</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>3 Rounds</p><ul><li>10 Barbell Bench Press @ moderate weight – maintain quality RPE 7</li><li>12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7</li><li>10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p>
Cooldown/Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 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;">2x :45 Ring Tricep Stretch </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4x 5 Quad Foam Rolling (each leg)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Shoulder Extension Bridge</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Tricep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Foam Rolling</a><br><a target="_blank" rel="noopener noreferrer" href=" Extension Bridges</a></p>
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