CrossFit – Sat, Sep 14
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;">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;">8:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">20-second Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">50m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Single Unders</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;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">100m Run (at workout pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">20-second Bike (at workout pace)</span></p>
Workout
The Tanners (4 Rounds for reps)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)/Independence</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;">4 sets</span><br><span style="color:rgb(103,106,108);font-size:13px;">5:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">400m Run (together)</span><br><span style="color:rgb(103,106,108);font-size:13px;">Max Calorie Air Bike or Row in remaining time (shared)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest 3:00 between sets-</span><br><span style="color:rgb(103,106,108);font-size:13px;">Teams can choose Bike or Row, or alternate between the two.</span></p><p> </p><p>Liberty<br>Teams of 2<br>4 sets<br>5:00 AMRAP<br>300m Run (together)<br>Max Calorie Air Bike or Row in remaining time (shared)<br>-rest 3:00 between-</p><ul><li>Target number of Calories each set: 50/35+ Calories</li><li>Minimum number of Calories before scaling: 30/24 Calories</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (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 Weighted Hip Thrust @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Band Pull Through @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Standing Banded Pallof Press (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd Isolateral DB Farmers Carry (left)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd Isolateral DB Farmers Carry (right)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">*Rest 3 minutes b/t rounds</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Hip Thrusts</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Foot Elevated DB Split Squat</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Pull Through</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Banded Pallof Press</a><br><a target="_blank" rel="noopener noreferrer" href=" DB Farmers Carry</a></p>
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