CrossFit – Wed, Oct 16
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </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;">15 Banded Pull Aparts</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dynamic Air Squats</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;">8:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Cossack Squats</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;">5 Back Squat (Build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Deadbugs</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 6 Back Squats (75%)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 2:00-</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 Dumbbell Box Step Ups (build-in height/weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Dumbbell Bench (build in weight)</span></p>
Strength Accessory
Back Squat (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">6 sets x 6 Back Squats (75%)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Complete a set every 2:00-</span></p>
Workout
Tillamook (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;">10-9-8-7-6-5-4-3-2-1</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Dumbbell Box Step Ups (50s/35s)(24/20)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Dumbbell Bench Press (50s/35s) after each set</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></p><p> </p><p>Independence<br>10-9-8-7-6-5-4-3-2-1<br>Dumbbell Box Step Ups (35s/25s)(24/20)<br>8 Dumbbell Bench Press (35s/25s) after each set<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>10-9-8-7-6-5-4-3-2-1<br>Single Dumbbell Box Step Ups (light)(20/16)<br>8 Elevated Push Ups after each set</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 15 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 1 Minute Pec Stretch</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Bootstrappers</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=" Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=";
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