CrossFit – Sat, Sep 28
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;">Crossover Symmetry or Banded 7’s + Hip Halo</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 Alternating V-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Ring Rows</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Front Squats (empty bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Push Press (empty bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">25ft Dumbbell Front Rack Carry (light)</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;">3 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Thrusters (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Chest to Bar</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Bar Muscle Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">25ft Dumbbell Front Rack Carry (build in weight)</span></p>
Workout
Final 2421, Final 1815 (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;">24 Thrusters (75/55)</span><br><span style="color:rgb(103,106,108);font-size:13px;">24 Chest to Bar </span><br><span style="color:rgb(103,106,108);font-size:13px;">100ft Double Dumbbell Front Rack Carry (50s/35s)</span><br><span style="color:rgb(103,106,108);font-size:13px;">21 Chest to Bar </span><br><span style="color:rgb(103,106,108);font-size:13px;">21 Thrusters (75/55)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">-Rest until 10:00-</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">18 Thrusters (115/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">12 Bar Muscle Ups (Or 24 Chest to Bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">100ft Double Dumbbell Front Rack Carry (50s/35s)</span><br><span style="color:rgb(103,106,108);font-size:13px;">9 Bar Muscle Ups (Or 18 Chest to Bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Thrusters (115/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 35/25 Thruster1, 52.5/35 Thruster2, 22.5/15 DBs)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">* See the Large Class Option in the coach notes for partner variation *</span></p><p> </p><p>Independence<br>18 Thrusters (65/45)<br>18 Chest to Bar <br>100ft Double Dumbbell Front Rack Carry (35s/25s)<br>15 Chest to Bar <br>15 Thrusters (65/45)<br>-Rest 2:00-<br>15 Thrusters (95/65)<br>9 Bar Muscle Ups (Or 18 Chest to Bar)<br>100ft Double Dumbbell Front Rack Carry (35s/25s)<br>6 Bar Muscle Ups (Or 12 Chest to Bar)<br>12 Thrusters (95/65)<br>(KG conv: 30/20 Thruster1, 42.5/30 Thruster2, 15/10 DBs)</p><p> </p><p>Liberty<br>20 Dumbbell Thrusters (light)<br>20 Ring Rows<br>100ft Double Dumbbell Front Rack Carry (light)<br>15 Ring Rows<br>15 Dumbbell Thrusters (light)<br>-Rest 2:00-<br>15 Dumbbell Thrusters (light)<br>15 Jumping Pull Ups<br>100ft Double Dumbbell Front Rack Carry (light)<br>12 Jumping Pull Ups<br>12 Dumbbell Thrusters (light)</p><ul><li>Target time: <br>Workout 1: 3-4 minutes<br>Workout 2: 5-7 minutes</li><li>Time cap: <br>Workout 1: 5 minutes<br>Workout 2: 8 minutes</li></ul>
Strength/Accessory
Core Work (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">4 sets: </span><br><br><span style="color:rgb(103,106,108);font-size:13px;">15 Stick Sit Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Flutter Kicks (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">8 Around the Worlds (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd Isolateral DB Farmers Carry (left)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd Isolateral DB Farmers Carry (right)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">*Rest 2:00 b/t sets</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Sit Ups</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Kicks</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" the Worlds</a><br><a target="_blank" rel="noopener noreferrer" href=" DB Farmers Carry</a></p>
Add Comment