CrossFit – Fri, Aug 30
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;">2:00 Machine</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;">8:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Kip Swings</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Ring Rows</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Banded Pass Throughs</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Muscle Snatch (PVC- empty bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Snatch Push Press (PVC- empty bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Overhead Squats (PVC- empty bar)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Workout Prep</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Bar Muscle Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Overhead Squats (build in weight)</span></p>
Workout
Battleship (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;">7 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Bar Muscle Ups (Or 7 Chest to Bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">7 Overhead Squats (135/95)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 60/42.5)</span><br><span style="color:rgb(103,106,108);font-size:13px;">* The Overhead Squats are from the ground, not rack.</span></p><p> </p><p>Independence<br>7 Rounds<br>2 Bar Muscle Ups (Or 5 Chest to Bar)<br>7 Overhead Squats (115/80)<br>(KG conv: 52.5/35)</p><p> </p><p>Liberty<br>7 Rounds<br>7 Jumping Pull Ups<br>7 Dumbbell Front Squats (light)</p><ul><li>Target time: 5:30-7 minutes</li><li>Time cap: 10 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">4 Rounds</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">-Rest 2 min between rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Stepback Lunges</a><br><a target="_blank" rel="noopener noreferrer" href=" Nordic Hamstring Curl</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Leg Calf Raise</a><br><a target="_blank" rel="noopener noreferrer" href=" Hamstring Curl</a></p>
Cooldown/Mobility
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;">2x 30 Seconds Foam Roller Hip Internal Rotations</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Down Dog</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Min Quardruped Forearm 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=" Roller Hip Internal Rotations</a><br><a target="_blank" rel="noopener noreferrer" href=" Dog</a><br><a target="_blank" rel="noopener noreferrer" href=" Forearm Stretch</a></p>
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