CrossFit – Tue, Oct 15
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;">10:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">45-second Air Bike</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;">25ft Bear Crawl</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Burpees</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;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike (build in pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 GHDs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10ft Handstand Walk</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Burpee to Bar</span></p>
Workout
Ben & Jerry’s (8 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;">20:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">60/48 Calorie Air Bike (Or 2000m Bike Erg)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">40 GHD Sit Ups (Or V-Ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">40ft Handstand Walk (Or 4 Wall Walks)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30/24 Calorie Air Bike (Or 1000m Bike Erg)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 GHD Sit Ups (Or V-Ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30ft Handstand Walk (Or 3 Wall Walks)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15/12 Calorie Air Bike (Or 500m Bike Erg)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">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;">20ft Handstand Walk (Or 2 Wall Walks)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Max Burpee to Bar (6in) in the remaining time.</span><br>**<span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>18 min time cap before advancing to the burpees. If you haven’t completed the previous work, start the burpees then. </strong>**</span></p><p> </p><p>Independence<br>20:00 AMRAP<br>50/40 Calorie Air Bike (Or 2000m Bike Erg)<br>30 GHD Sit Ups (V-Ups)<br>30ft Handstand Walk (3 Wall Walks)<br>25/20 Calorie Air Bike (Or 1000m Bike Erg)<br>25 GHD Sit Ups (V-Ups)<br>25ft Handstand Walk (2 Wall Walks)<br>12/10 Calorie Air Bike (Or 500m Bike Erg)<br>12 GHD Sit Ups (V-Ups)<br>10ft Handstand Walk (1 Wall Walk)<br>Max Burpee to Bar (6in) in the remaining time.</p><p> </p><p>Liberty<br>20:00 AMRAP<br>30/24 Calorie Air Bike (Or 1000m Bike Erg)<br>30 SIt Ups<br>30ft Bear Crawl<br>20/16 Calorie Air Bike (Or 600m Bike Erg)<br>20 Sit Ups <br>20ft Bear Crawl <br>10/8 Calorie Air Bike (Or 200m Bike Erg)<br>10 Sit Ups <br>10ft Bear Crawl<br>Max Up Downs in the remaining time.</p><ul><li>Target number of Reps: 25+ reps</li><li>Minimum number of Reps before scaling: 15 reps</li></ul>
Strength/Accessory
Mayhem Mini-Pump – 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;">30 yd Isolateral DB Farmers Carry (left)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 yd Isolateral DB Farmers Carry (right)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Start light and increase across sets</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=" DB Farmers Carry</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="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20x Shoo the Cat </span><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;">1-2 Minutes Cobra 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=" the Cat</a><br><a target="_blank" rel="noopener noreferrer" href=" Rockbacks</a><br><a target="_blank" rel="noopener noreferrer" href=";
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