CrossFit – Wed, Sep 18
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 sets</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Dynamic Squat Stretches </span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Cossack Squats</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 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Dead bugs</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Back Squats (build across sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Hand Release 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;">10-12 Minutes Heavy Single Back Squat</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;">1 set:</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Back Squats</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Push Ups</span></p>
Strength Accessory
Back Squat (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">Build up to a Heavy Back Squat</span><br><span style="color:rgb(103,106,108);font-size:13px;">10-12 minutes</span></p>
Workout
Quesadilla (AMRAP – Rounds and Reps)
<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;">AMRAP 12:00</span><br><span style="color:rgb(103,106,108);font-size:13px;">1-2-3-4-5-6-7-8-9-10…</span><br><span style="color:rgb(103,106,108);font-size:13px;">Back Squats (135/95)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Push Ups after each set</span><br><span style="color:rgb(103,106,108);font-size:13px;">* Back Squats can be taken from the rack.</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 60/42.5)</span></p><p> </p><p>Independence<br>AMRAP 12:00<br>1-2-3-4-5-6-7-8-9-10…<br>Back Squats (115/80)<br>8 Push Ups after each set<br>(KG conv: 52.5/35)</p><p> </p><p>Liberty<br>AMRAP 12:00<br>1-2-3-4-5-6-7-8-9-10…<br>Dumbbell Squats (light)<br>6 Bar Push Ups after each set</p><ul><li>Target Rounds: complete the round of 10 Back Squats</li><li>Minimum Round before scaling: into the round of 8</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;">2x 30 Seconds Pigeon Stretch Drops</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Posterior Shoulder Smash Shoulder</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minutes QL 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=" Stretch Drops Hips</a><br><a target="_blank" rel="noopener noreferrer" href=" Shoulder Smash</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch</a></p>
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