CrossFit – Fri, Aug 2
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;">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;">10 Cossacks</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Pike Push Ups</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;">3 Back Squats (Build in weight)</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;">Back Squat</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10@55%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@65%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@75%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5+@85%</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 (at workout pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Strict Handstand Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Dumbbell Box Step Ups (build in weight and height)</span></p>
Strength/Accessory
Back Squat (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Back Squat</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10@55%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@65%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5@75%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5+@85%</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.</span></p>
Workout
Heroes (AMRAP – Rounds and 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;">14:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">14/11 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 Strict Handstand Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">14 Dumbbell Step Ups (35s/25s) (20in box)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 15/10 DBs)</span><br><br>Independence<br>14:00 AMRAP<br>12/10 Calorie Row<br>7 Handstand Push Ups<br>14 Dumbbell Step Ups (25s/15s) (20in box)<br>(KG conv: 10/7.5 DBs)</p><p> </p><p>Liberty<br>14:00 AMRAP<br>10/9 Calorie Row<br>7 Push Ups<br>10 Single Dumbbell Step Ups (light) (20in box)</p><ul><li>Target number of Rounds: 5+ Rounds</li><li>Minimum number of Rounds before scaling: 4 Rounds</li></ul>
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 1 Min Ring Bicep Stretch</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Seated External Rotations (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Scorpion Kicks (each side)</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=" Bicep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" External Rotations</a><br><a target="_blank" rel="noopener noreferrer" href=" Kicks</a></p>
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