CrossFit – Fri, Oct 11
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Glute Bridges</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Deadbugs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Single Arm Dumbbell Bench (each)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Roll and Reach</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Deadlifts (empty bar – build across sets)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 sets x 4 Deadlifts (75%)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:45-</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3. Workout Prep</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Air Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Bench Press (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Wall Balls</span></p>
Strength/Accessory
Deadlift (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 sets x 4 Deadlifts (75%)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:45-</span></p>
Workout
Baloo the Bear (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">40 Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">80 Air Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Bench Press (135/85)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">40 Wall Balls (20/14)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 Bench Press (135/85)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">80 Air Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">40 Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 60/37.5 BP, 9/6 WB)</span></p><p> </p><p>Independence<br>30 Push Ups<br>60 Air Squats<br>20 Bench Press (115/75)<br>30 Wall Balls (20/14)<br>20 Bench Press (115/75)<br>60 Air Squats<br>30 Push Ups<br>(KG conv: 52.5/35 BP, 9/6 WB)</p><p> </p><p>Liberty<br>20 Bar Push Ups<br>40 Air Squats<br>20 Dumbbell Bench Press (light)<br>20 Wall Balls (light)<br>20 Dumbbell Bench Press (light)<br>40 Air Squats<br>20 Bar Push Ups</p><ul><li>Target time: 14-16 minutes</li><li>Time cap: 20 minutes</li></ul>
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="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 15 Adductor Rockbacks</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Shoulder Extension Bridges</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Minute Ring Lat Stretch</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=" Rockbacks</a><br><a target="_blank" rel="noopener noreferrer" href=" Extension Bridges</a><br><a target="_blank" rel="noopener noreferrer" href=" Lat Stretch</a></p>
Add Comment