CrossFit – Fri, Aug 9
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;">2:00 Machine:</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 Deadbug Bugs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Roll and Reach</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Inch Worms</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><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Single Unders</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;">Deadlift for load:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 reps @ 60%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 reps @ 70%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 reps @ 80%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3+ reps @ 90%</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;">1 set:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Wall Walk</span></p>
Strength/Accessory
Deadlift (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Deadlift for load:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 reps @ 60%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 reps @ 70%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 reps @ 80%</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3+ reps @ 90%</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 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
Stockyards Rodeo (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;">50-40-30-20-10-20-30-40-50</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5-4-3-2-1-2-3-4-5</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Wall Walks</span></p><p> </p><p>Independence<br>50-40-30-20-10-20-30-40-50<br>Double Unders<br>4-3-2-1-1-1-2-3-4<br>Wall Walks</p><p> </p><p>Liberty<br>50-40-30-20-10-20-30-40-50<br>Single Unders<br>5-4-3-2-1-2-3-4-5<br>Inchworms</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 15 minutes</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 15 Side Lying Rotations (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Wall Jefferson Curls</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 1 Min Pec Stretch</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=" Lying Rotations</a><br><a target="_blank" rel="noopener noreferrer" href=" Jefferson Curls</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch</a></p>
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