CrossFit – Mon, Mar 11
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>10 Walking Lunge Steps + Torso Twist <br>5 Suitcase Sit-ups<br>4 Low Box Jumps<br>3 Inch Worms<br><br><strong>2. Workout Prep</strong><br>1 set:<br>4 Walking Lunge Steps<br>4 Box Jump Overs <br>4 V-Ups<br>1 Wall Walk</p>
Workout
Kim Possible (5 Rounds for reps)
<p>Freedom (RX’d)<br>5 Sets (0:40 on/0:20 off) (20:00)<br>Minute 1: Max Walking Lunge Steps<br>Minute 2: Max Box Jump Overs (24”/20”)<br>Minute 3: Max V-Ups<br>Minute 4: Max Wall Walks<br>** Score total reps across all movements in each round.</p><p> </p><p>Independence<br>5 Sets (0:40 on/0:20 off) (20:00)<br>Minute 1: Max Distance Walking Lunge<br>Minute 2: Max Box Jump Overs (20”/16”)<br>Minute 3: Max V-Ups<br>Minute 4: Max Wall Walks</p><p> </p><p>Liberty<br>5 Sets (0:40 on/0:20 off) (20:00)<br>Minute 1: Max Distance Walking Lunge<br>Minute 2: Max Box Step Ups (20”)<br>Minute 3: Max Sit Ups<br>Minute 4: Max Inch Worms</p><ul><li>Target Reps each set:<br>No Target, Just Move!</li><li>Minimum Reps before scaling: <br>Lunge: 15<br>Box Jump Overs: 7<br>V-Ups: 10<br>Wall Walks: 3</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>12 Seated Chest Fly with Bands @ moderate weight – maintain quality</li><li>10 Barbell Skull Crushers @ moderate weight – maintain quality</li></ul><p>-Rest 1 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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