CrossFit – Thu, Sep 26
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;">Crossover Symmetry or Banded 7’s</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;">45-second Row </span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Inchworm</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Pike Push Ups</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;">2 Handstand Push Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Strict Handstand Push Up</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 cal Row </span></p>
Workout
Push Pull 2.0 (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;">45 Push-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">30/24 Calorie Row </span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Handstand Push Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">30/24 Calorie Row </span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Strict Handstand Push Ups</span></p><p> </p><p>Independence<br>For time:<br>30 Push-Ups<br>25/20 Calorie Row<br>20 Pike Push Ups<br>25/20 Calorie Row<br>10 Handstand Push Ups off a Box</p><p> </p><p>Liberty<br>For time:<br>20 Bar Push-Ups<br>20/16 Calorie Row<br>20 Bar Push Ups<br>20/16 Calorie Row<br>20 Bar Push Ups</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Back and Biceps (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 Strict Pullups @ Moderate weight – maintain control and quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 DB Spider Curls @ 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=" Pull Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Straight Bar Row</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Spider Curls</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;">1 Minute Couch Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Down Dog</span><br><span style="color:rgb(103,106,108);font-size:13px;">20 90/90 Rotations</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</a><br><a target="_blank" rel="noopener noreferrer" href=" Dog</a><br><a target="_blank" rel="noopener noreferrer" href=" Rotations</a></p>
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