CrossFit – Mon, Sep 16
Warm-up
Warm-up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br><span style="color:rgb(103,106,108);font-size:13px;">2:00 Jog</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;">10 Deadbugs</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;">5 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Deadlifts (empty bar – build across sets)</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;">10-12 minutes Heavy Single Deadlift</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;">3 Sets</span><br><span style="color:rgb(103,106,108);font-size:13px;">50m Run (build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Power Cleans (light – build in weight)</span></p>
Strength/Accessory
Deadlift (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">Build up to a Heavy Deadlift</span><br><span style="color:rgb(103,106,108);font-size:13px;">10-12 minutes</span></p>
Workout
Burrito (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;">10 Power Cleans (135/95)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">8 Power Cleans (155/105)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">6 Power Cleans (185/125)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Power Cleans (205/135)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Power Cleans (225/155)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: PC1 60/42.5, PC2 70/47.5, PC3 85/57.5, PC4 92.5/60, PC5 102.5/70)</span></p><p> </p><p>Independence<br>10 Power Cleans (115/80)<br>200m Run<br>8 Power Cleans (135/95)<br>200m Run<br>6 Power Cleans (155/105)<br>200m Run<br>4 Power Cleans (185/125)<br>200m Run<br>2 Power Cleans (205/135)<br>200m Run<br>(KG conv: PC1 52.5/35, PC2 60/42.5, PC3 70/47.5, PC4 85/57.5, PC5 92.5/60)</p><p> </p><p>Liberty<br>15 Dumbbell Power Cleans (light)<br>200m Run<br>12 Dumbbell Power Cleans (light)<br>200m Run<br>9 Dumbbell Power Cleans (light)<br>200m Run<br>6 Dumbbell Power Cleans (light)<br>200m Run<br>3 Dumbbell Power Cleans (light)<br>200m Run</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
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;">1 Minute Dorsiflexion Matrix</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Foot Smash</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=" Matrix</a><br><a target="_blank" rel="noopener noreferrer" href=" Smash</a></p>
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