CrossFit – Fri, Aug 16
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;">Crossover Symmetry or Banded 7’s</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;">3 Inch Worms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Clean Grip Deadlifts (PVC – Empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Hang Power Clean and Push Press (PVC – Empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Power Clean and Jerks (PVC – Empty bar)</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;">7 sets x 5 Power Cleans and Jerks (every 1:45) + 5-10lbs from previous week</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;">2x50ft Shuttle Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 GHD’s</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Sit Ups</span></p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">7 sets x 5 Power Cleans and Jerks (every 1:45) </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Weight should be 50% of 1RM + 5-10lbs from previous week</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.</span></p>
Workout
Alfalfa and Darla (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 Abmat Sit ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10x50ft Shuttle Runs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50 GHDs (Or V-Ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10x50ft Shuttle Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50 Abmat Sit Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10x50ft Shuttle Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(Each shuttle run rep is 25 feet down + 25 feet back)</span></p><p> </p><p>Independence<br>50 Abmat Sit ups<br>10x50ft Shuttle Runs<br>35 GHDs (Or V-Ups)<br>10x50ft Shuttle Run<br>50 Abmat Sit Ups<br>10x50ft Shuttle Run</p><p> </p><p>Liberty<br>25 Abmat Sit ups<br>10x50ft Shuttle Runs<br>25 Crunches<br>10x50ft Shuttle Run<br>25 Abmat Sit Ups<br>10x50ft Shuttle Run</p><ul><li>Target time: 13-15 minutes</li><li>Time cap: 18 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 10 Shoulder Extension Bridges</span><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 45 Seconds Ring Tricep 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=" Extension Bridges</a><br><a target="_blank" rel="noopener noreferrer" href=" Bicep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Tricep Stretch</a></p>
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