CrossFit – Sat, Dec 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>Hinshaw Warm Up</p><p> </p><p><strong>2. Workout Prep</strong></p><p>Set 1:</p><p>10 Ring Rows</p><p>3 Inch Worms</p><p>10 Dynamic Squat Stretch</p><p>Set 2:</p><p>3 Strict Pull Ups</p><p>5 Push Ups</p><p>7 Air Squats</p>
Workout
Tim Tam (Time)
<p>Freedom (RX’d)</p><p>Run 1000m</p><p>10 Rounds of “Strict Cindy”</p><p>5 Strict Pull Ups</p><p>10 Push Ups</p><p>15 Air Squats</p><p>Run 1000m</p><p> </p><p>Independence</p><p>Run 1000m</p><p>10 Rounds of “Cindy”</p><p>5 Pull Ups</p><p>10 Push Ups</p><p>15 Air Squats</p><p>Run 1000m</p><p> </p><p>Liberty</p><p>Run 800m</p><p>10 Rounds</p><p>5 Jumping Pull Ups</p><p>8 Bar Push Ups</p><p>12 Air Squats</p><p>Run 800m</p><ul><li>Target time: 19-21 minutes</li><li>Time cap: 30 minutes</li></ul>
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 5 Day 2 (Checkmark)
<p><strong>Advanced:</strong></p><p>Partner up for some fun!</p><p>4 sets x 3 reps of Weighted Strict Pull Ups</p><p>[Go up in weight each round]</p><p>-rest at least 90 seconds between sets-</p><p> </p><p><strong>Intermediate:</strong></p><p>Partner up for some fun!</p><p>4 sets x Max Effort Unbroken Pull Ups OR Box Assist Pull Ups</p><p>-rest at least 90 seconds between sets-</p><p> </p><p><strong>Beginner:</strong></p><p>Partner up for some fun!</p><p>4 sets x 4 reps of Box Assist Pull Ups or Ring Rows</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7</li><li>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7</li><li>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7</li><li>10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 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>
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