CrossFit – Wed, Sep 25
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;">8 min AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">45-second Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Hanging Knee Raises</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Dumbbell Snatches (building)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Cat/Cows</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;">50m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Toes to Bar</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Alternating Dumbbell Snatches (build in weight)</span></p>
Workout
Dickies Triplet (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;">5 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">175m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">12 Toes to Bar</span><br><span style="color:rgb(103,106,108);font-size:13px;">6 Alternating Dumbbell Snatch (70/50)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG: 32.5/22.5 DB)</span></p><p> </p><p>Independence<br>5 Rounds<br>175m Run<br>10 Toes to Bar<br>8 Alternating Dumbbell Snatch (50/35)<br>(KG: 22.5/15 DB)</p><p> </p><p>Liberty<br>5 Rounds<br>150m Run<br>12 Hanging Knee Raises<br>8 Alternating Dumbbell Snatch (light)</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 12 minutes</li></ul>
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">-Rest 2 min b/t rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Toe Double 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=" DB Hamstring Curl</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Leg Calf Raise</a></p>
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 8 Bretzel</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 45 Seconds Ring Tricep Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">45 Seconds Supine Twists</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=" target="_blank" rel="noopener noreferrer" href=" Tricep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Twists</a></p>
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