CrossFit – Sat, Oct 5
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;">1:00 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;">5 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Suitcase Deadlifts (each)</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: With partner</span><br><span style="color:rgb(103,106,108);font-size:13px;">100m Row (each)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Burpee Deadlifts (each- build in weight)</span></p>
Workout
Deal or No Deal (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;">Teams of 2</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">2000m/1750m Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">40 Dumbbell Burpee Deadlifts (50s/35s)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15 DBs)</span></p><p> </p><p>Independence<br>Teams of 2<br>3 rounds<br>2000m/1750m Row<br>40 Dumbbell Burpee Deadlifts (35s/25s)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>Teams of 2<br>3 rounds<br>1500m/1200m Row<br>30 Up Down Deadlifts (light)</p><ul><li>Target time: 30-32 minutes</li><li>Time cap: 36 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 Overhead Plate sit ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">:45 sec Chinese Plank</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Standing Banded Pallof Press (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Laying Heel Taps</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd KB Front Racked/ Overhead Carry (left)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 yd KB Front Racked/ Overhead 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=" Up Chinese Plank</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Banded Pallof Press</a><br><a target="_blank" rel="noopener noreferrer" href=" Taps</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Front Racked/ Overhead Carry</a></p>
Add Comment