CrossFit – Thu, Aug 29
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">10:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">1:00 Machine </span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Bird Dogs</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Deadlifts (empty bar – build across sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Sumo Deadlift High Pull (kettlebell)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Pike Push Ups</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="color:rgb(103,106,108);font-size:13px;">Deadlift for load:</span><br><span style="color:rgb(103,106,108);font-size:13px;">#1: 10 reps @ 60%</span><br><span style="color:rgb(103,106,108);font-size:13px;">#2: 3 reps @ 70%</span><br><span style="color:rgb(103,106,108);font-size:13px;">#3: 3 reps @ 80%</span><br><span style="color:rgb(103,106,108);font-size:13px;">#4: 3 reps @ 90%</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">3. Workout Prep</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;">3 Handstand Push Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Sumo Deadlifts High Pulls (build across sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 V-Ups</span></p>
Strength/Accessory
Deadlift (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">Deadlift for load:</span><br><span style="color:rgb(103,106,108);font-size:13px;">#1: 10 reps @ 60%</span><br><span style="color:rgb(103,106,108);font-size:13px;">#2: 3 reps @ 70%</span><br><span style="color:rgb(103,106,108);font-size:13px;">#3: 3 reps @ 80%</span><br><span style="color:rgb(103,106,108);font-size:13px;">#4: 3 reps @ 90%</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.</span></p>
Workout
Cooldown/Mobility
Sorry (Time)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3-6-9-12-15-12-9-6-3</span><br><span style="color:rgb(103,106,108);font-size:13px;">Handstand Push Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">Sumo Deadlift High Pull (95/65)</span><br><span style="color:rgb(103,106,108);font-size:13px;">V-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 42.5/30)</span></p><p> </p><p>Independence<br>3-6-9-12-15-12-9-6-3<br>Handstand Push Ups<br>Sumo Deadlift High Pull (75/55)<br>V-Ups<br>(KG conv: 35/25)</p><p> </p><p>Liberty<br>3-6-9-12-15-12-9-6-3<br>Push Ups<br>Kettlebell Sumo Deadlift High Pull (light)<br>Sit Ups</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Mobility
<p><span style="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="color:rgb(103,106,108);font-size:13px;">1 Min Forearm Smash</span><br><span style="color:rgb(103,106,108);font-size:13px;">1-2 Min Squat Rack Pec Minor</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Min Pec Stretch</span><br><br><span style="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=" Smash</a><br><a target="_blank" rel="noopener noreferrer" href=" Rack Pec Minor</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch</a></p>
Add Comment