CrossFit – Thu, Dec 14
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>Hip Halo</p><p>-into-</p><p>5 Back Squats (empty bar (build across)</p><p>10-second Hollow Hold</p><p>10 Walking lunge Steps</p><p>5 Low Box Jumps</p><p> </p><p><strong>2. Workout Prep</strong></p><p>2 sets</p><p>2 Back Squats (build in weight)</p><p>4 Walking Lunge steps</p><p>1 Box Jump (build in height)</p>
Workout
Fairy Bread (Time)
<p>Freedom (RX’d)</p><p>3 rounds</p><p>10 Back Squats (205/135)</p><p>100ft Walking Lunge</p><p>10 Box Jumps (30/24)</p><p>(KG conv: 93/61)</p><p> </p><p>Independence</p><p>3 rounds</p><p>10 Back Squats (165/115)</p><p>100ft Walking Lunge</p><p>10 Box Jumps (24/20)</p><p>(KG conv: 75/52)</p><p> </p><p>Liberty</p><p>3 rounds</p><p>10 Back Squats (light)</p><p>50ft Walking Lunge</p><p>10 Box Step Ups (20/16)</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 12 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Upper Body Posterior (Checkmark)
<p>4 Rounds</p><ul><li>10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7</li><li>12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
Add Comment