CrossFit – Sat, Sep 21
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;">10:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Cossacks Squats</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;">10 RIng Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Muscle Snatch (PVC-Empty Bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Snatch Push Press (PVC-Empty Bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 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;">With Team</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 sets: (each)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30-second Row (build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Power Snatch (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Overhead Squat (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Pull Ups</span></p>
Workout
Fajitas (AMRAP – Rounds and Reps)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d) – Teams of three, 20:00 AMRAP</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">Partner 1: Max Calorie Row</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Partner 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;">3 Power Snatch (115/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">6 Overhead Squats (115/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">9 Pull Ups</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Partner 3: Rest</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">*Switch when Partner 2 finishes the two rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 52.5/35)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Score:</span><br><span style="color:rgb(103,106,108);font-size:13px;">Rounds = total rounds completed of the 3+6+9 (incomplete rounds don’t count)</span><br><span style="color:rgb(103,106,108);font-size:13px;">Reps = total calories on the row</span></p><p> </p><p>Independence<span style="color:rgb(103,106,108);font-size:13px;"> – Teams of three, 20:00 AMRAP</span><br>Partner 1: Max Calorie Row</p><p> </p><p>Partner 2:<br>2 Rounds<br>3 Power Snatch (95/65)<br>6 Overhead Squats (95/65)<br>7 Pull Ups</p><p> </p><p>Partner 3: Rest</p><p><br>Switch when Partner2 finishes the two rounds<br>(KG conv: 42.5/30)</p><p> </p><p>Liberty<span style="color:rgb(103,106,108);font-size:13px;"> – Teams of three, 20:00 AMRAP</span><br>Partner 1: Max Calorie Row</p><p> </p><p>Partner 2:<br>2 Rounds<br>6 Dumbbell Snatch (light)<br>8 Dumbbell Front Squats (light)<br>10 Ring Rows</p><p> </p><p>Partner 3: Rest<br>Switch when Partner 2 finishes the two rounds</p><ul><li>Target number of Rounds: 18+ Rounds (total)</li><li>Minimum number of Rounds before scaling: 14 Rounds</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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">-Rest 1 min between rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Stance DB Romanian Deadlift</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Barbell Calf Raise</a></p>
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