CrossFit – Mon, Jul 31
Warm Up
<p>Hip Halo Warmup</p><p>-into-<br />6 min AMRAP</p><p>30 sec bike<br />5 Double DB Deadlifts (build across)<br />5 Double DB Hang Power Clean (build across)<br />5 Double Shoulder to Overhead (build across)</p>
Movement prep/Workout prep
<p>1 set:<br />5/4 Calorie Bike (at workout pace)<br />2 Dumbbell Deadlifts<br />2 Dumbbell Hang Power Cleans<br />2 Dumbbell Shoulder to Overhead</p>
Freedom
Megatron (Time)
<p>16-14-12-10-8-6</p><p>Echo Bike cals </p><p>21-18-15-12-9-6<br />Dumbbell Deadlifts (50s/35s)<br />Dumbbell Hang Power Cleans (50s/35s)<br />Dumbbell Shoulder to Overhead (50s/35s)</p><p>Echo bike conversion women (14-12-10-8-6-4)</p>
Independence
Megatron (Time)
<p><br />15-12-9-7-5-3</p><p>Calorie Echo bike</p><p>18-15-12-9-6-3<br />Dumbbell Deadlifts (35s/25s)<br />Dumbbell Hang Power Cleans (35s/25s)<br />Dumbbell Shoulder to Overhead (35s/25s)<br />(KG conv: 15/10 DBs)<br /><br />Echo Bike conversion: women (12-10-8-6-4-2)</p>
Liberty
Megatron
<p>12-10-8-6-4-2</p><p>Calorie echo bike</p><p>14-12-10-8-6-4<br />Dumbbell Deadlifts (light)<br />Dumbbell Hang Power Cleans (light)<br />Dumbbell Shoulder to Overhead (light)<br /><br />Echo Bike conversion: women (11-9-7-5-3-1)</p>
Accessory
<p>Alternating DB Bench Press<br />4 sets: 10 reps (each side) – RPE 8<br />Focus: Start with both DBs extended overhead. Bench with one arm, leaving the<br />other arm extended overhead and then repeat with other side. Loading should be<br />moderate and allow for control throughout entire rep. Select a weight that you can<br />control when sitting back to start and sitting up to finishing set. Do not drop the<br />dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with<br />them. If you have to drop them to deload, you’ve gone too heavy.<br />Standing KB Crush Grip French Press<br />4 sets: 10 reps – RPE 7<br />*Rest 1:00-1:30 b/t sets<br />Focus: In a standing position, take a KB and grasp it between both hands around the<br />bell portion (not the handles). Palms will be facing each other on either side of the<br />bell. Lift the KB overhead, being mindful of the positioning of the handles so they<br />don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the<br />weight behind the head. Extend back overhead to complete. Be sure to keep core<br />engaged and avoid overextension in the low back.</p>
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