CrossFit – Sat, Oct 12
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;">3:00 Machine</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x50ft Shuttle Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Alternating V-ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Box Step Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 second Ski (Or Row)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 inchworms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Single Unders</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2. Workout Prep</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 set: (With Partner)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x50ft Shuttle (at workout pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 GHDs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Dumbbell Box Step Overs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m Ski (at workout pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Burpee Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Double Unders</span></p>
Workout
Bagheera the Panther (4 Rounds for reps)
<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;">4 Sets: (1 set every 12 minutes)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 1: 10x50ft Shuttle Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 2: 20 GHD Sit Ups (Or V-Ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-straight into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 2: 250/200m Ski (OR Row)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15 DBs)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-straight into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 1: 8 Burpee Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Partner 2: 70 Double Unders </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements</span></p><p> </p><p>Independence<br>Every 12:00 (4 sets)<br>Partner 1: 8x50ft Shuttle Run<br>Partner 2: 15 GHD Sit Ups (Or V-Ups)<br>-straight into-<br>Partner 1: 10 Dumbbell Box Step Overs (2×35/25) (24”/20”)<br>Partner 2: 200/175m Ski (OR Row)<br>-straight into-<br>Partner 1: 6 Burpee Pull Ups<br>Partner 2: 50 Double Unders <br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>Every 12:00 (4 sets)<br>Partner 1: 5x50ft Shuttle Run<br>Partner 2: 15 Sit Ups <br>-straight into-<br>Partner 1: 10 Single Dumbbell Box Step Overs (light) (20”)<br>Partner 2: 150/125m Ski (OR Row)<br>-straight into-<br>Partner 1: 8 Up Down + Ring Row<br>Partner 2: 60 Single Unders</p><ul><li>Target time each set: 8-10 minutes</li><li>Time cap each set: 10 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 rounds:</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Weighted Hip Thrust @ moderate weight RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 GHD Hip Raise (Or Barbell Good Mornings) @ moderate weight RPE 7</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Rest 1 minute between rounds</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Hip Thrusts</a></p><p><a target="_blank" rel="noopener noreferrer" href=" Hip Raise</a><br>—-scale to <a target="_blank" rel="noopener noreferrer" href=" Good Mornings</a> if needed</p>
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