CrossFit – Fri, Sep 27
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;">Hinshaw Warm Up (12-15 minutes)</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;">100m Run (Build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10m Any Object Carry (build in weight)</span></p>
Workout
Track and Field (2 Rounds for 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;">For time:</span><br><span style="color:rgb(103,106,108);font-size:13px;">1600m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">-At the 12:00 Mark-</span><br><span style="color:rgb(103,106,108);font-size:13px;">50 yard sprint</span><br><span style="color:rgb(103,106,108);font-size:13px;">50 yard Any Object Carry (70/50)</span><br><span style="color:rgb(103,106,108);font-size:13px;">75 yard sprint</span><br><span style="color:rgb(103,106,108);font-size:13px;">75 yard Any Object Carry (70/50)</span><br><span style="color:rgb(103,106,108);font-size:13px;">100 yard sprint</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG: 32.5/22.5 Object)</span></p><p> </p><p>Independence<br>For time:<br>1200m Run<br>-At the 12:00 Mark-<br>50 yard sprint<br>50 yard Any Object Carry (50/35)<br>75 yard sprint<br>75 yard Any Object Carry (50/35)<br>100 yard sprint<br>(KG: 22.5/15 Object)</p><p> </p><p>Liberty<br>For time:<br>800m Run<br>-At the 12:00 Mark-<br>50 yard sprint<br>50 yard Any Object Carry (light)<br>75 yard sprint<br>75 yard Any Object Carry (light)<br>100 yard sprint</p><ul><li>Target time: <br>Workout 1: 6-8 minutes<br>Workout 2: 1:45-2:30</li><li>Time cap: <br>Workout 1: 10 minutes<br>Workout 2: 3 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (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 Weighted Hip Thrust @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Kneeling Banded Hip Extension @ moderate weight RPE 7</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">*Rest 2 minutes b/t rounds</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Hip Thrusts</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Double DB Step Back Lunges Front Rack</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Banded Hip Extension</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;">4x 5 Quad Foam Rolling (each leg)</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Forearm Smash</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Shoulder Extension Bridges</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=" Foam Rolling </a><br><a target="_blank" rel="noopener noreferrer" href=" Smash</a><br><a target="_blank" rel="noopener noreferrer" href=" Extension Bridges</a></p>
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