CrossFit – Mon, Aug 12
Warm-up
Warm-up
<p><span style="color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(103,106,108);font-size:13px;">Hinshaw Warm Up (10-12 minutes)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Banded Pull aparts</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 world’s greatest stretch (5 each side)</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">10 single arm DB bench (light)</span></p><p>5 scap retractions</p><p>5 kipping knee-ups</p><p><br><br><span style="color:rgb(103,106,108);font-size:13px;"><strong>2. Workout Prep</strong></span><br>2<span style="color:rgb(103,106,108);font-size:13px;"> sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">100m Run (build-in pace)</span><br>5 DB bench (build-in weight)</p><p>5 toes to bar</p>
Freedom
Metcon (5 Rounds for reps)
<p>5 sets (new set every 4 minutes)</p><p>300 meter run</p><p>12 DB bench press (50’s/35’s)</p><p>12 Toes to bar </p>
Independence
Metcon (5 Rounds for reps)
<p>5 sets (new set every 4 minutes)</p><p>200 meter run</p><p>10 DB bench press (35’s/25’s)</p><p>10 Toes to bar </p>
Liberty
Metcon (5 Rounds for reps)
<p>5 sets (new set every 4 minutes)</p><p>150 meter run</p><p>10 light DB bench press </p><p>15 knee ups</p>
Strict Pull-ups: Week 4 (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom: </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 rounds of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Followed by 7 Strict or Box Assist pull-ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">–rest 90 seconds between sets–</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Independence: </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 rounds of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Followed by 4-6 Strict or Box Assist Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">–rest 90 seconds between sets–</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Liberty: </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 rounds of:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Followed by 3 Box Assist pull-ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">–rest 90 seconds between sets–</span></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 10 Reverse Leg Raises</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Seated External Rotations</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Bootstrappers</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=" Leg Raises</a><br><a target="_blank" rel="noopener noreferrer" href=" External Rotations Shoulders</a><br><a target="_blank" rel="noopener noreferrer" href=";
Add Comment