CrossFit – Mon, Oct 21
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;">10:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">:45 sec Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Hang Muscle Cleans (empty bar)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Front Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Thrusters</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Kip Swings</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Ring Rows</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;">5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 5 Hang Squat Cleans + 5 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 2: 4 Hang Squat Cleans + 4 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 3: 3 Hang Squat Cleans + 3 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 4: 2 Hang Squat Cleans + 2 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 5: 1 Hang Squat Clean + 1 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Complete each complex unbroken</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;">100m Row (build in pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Thrusters</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 Pull Ups</span></p>
Strength/Accessory
Hang Squat Clean + Push Press (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 5 Hang Squat Cleans + 5 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 2: 4 Hang Squat Cleans + 4 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 3: 3 Hang Squat Cleans + 3 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 4: 2 Hang Squat Cleans + 2 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 5: 1 Hang Squat Clean + 1 Push Press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Complete each complex unbroken</span></p>
Workout
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
<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;">1000m Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50 Thrusters (45/35)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30 Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 20/15 Thrusters)</span></p><p> </p><p>Independence<br>800m Row<br>50 Thrusters (35/25)<br>20 Pull Ups<br>(KG conv: 15/10 Thrusters)</p><p> </p><p>Liberty<br>500m Row<br>30 Wall Ball Thrusters (light)<br>20 Ring Rows</p><ul><li>Target time: 6-8 minutes</li><li>Time cap: 10 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;">Choose 2 of the following:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Reverse Leg Raises (each side)</span><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;">15x 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=" Leg Raises</a><br><a target="_blank" rel="noopener noreferrer" href=" the Cat</a><br><a target="_blank" rel="noopener noreferrer" href=";
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