CrossFit – Sat, Sep 7
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;">3:00 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;">10 Glute Bridges</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Deadlifts (empty bar – build across sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Strict Press (empty bar – build across sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 yd sled push + 10 yd sled pull (or 5 Front Squats empty bar – build across sets)</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;">With partner</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 Deadlifts (each/ build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Shoulder to Overhead (each/ build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10yd Sled Push (each/ build in weight)(or 5 Front Squats each)</span></p>
Workout
Cyclone (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;">Teams of 2</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 rounds: </span><br><span style="color:rgb(103,106,108);font-size:13px;">50 Deadlifts (225/155)</span><br><span style="color:rgb(103,106,108);font-size:13px;">50 Shoulder to Overhead (135/95)</span><br><span style="color:rgb(103,106,108);font-size:13px;">150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG DL: 102.5/70, S2O/Sled/FS: 60/42.5)</span><br><span style="color:rgb(103,106,108);font-size:13px;">*Repeat from Sept 8, 2022. All reps are shared, with one partner working at a time.</span></p><p> </p><p>Independence<br>Teams of 2<br>2 rounds: <br>50 Deadlifts (185/125)<br>50 Shoulder to Overhead (95/65)<br>150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)<br>(KG DL: 85/57.5, S2O/FS: 42.5/30, Sled: 40/20)</p><p> </p><p>Liberty<br>Teams of 2<br>2 rounds: <br>50 Dumbbell Deadlifts (light)<br>50 Dumbbell Shoulder to Overhead (light)<br>100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)<br>(KG Sled: 20/empty)</p><ul><li>Target time: 17-19 minutes</li><li>Time cap: 25 minutes</li></ul>
Strength/Accessory
Core Work (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">4 sets: </span><br><br><span style="color:rgb(103,106,108);font-size:13px;">15 Strict Abmat Situps (hands next to head or across chest)</span><br><span style="color:rgb(103,106,108);font-size:13px;">:30 Hanging L-sit Hold</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 KB Side Bends (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">7 Alligator Rolls (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd KB Front Racked/ Overhead Carry (left)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd KB Front Racked/ Overhead Carry (right)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">*Rest 2:00 b/t sets</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Ups</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> – Keep hands across chest or next to head</span><br><a target="_blank" rel="noopener noreferrer" href=" Side Bend</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Rolls</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Front Racked/ Overhead Carry</a></p>
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