CrossFit – Mon, Mar 18
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))<br>- into -<br>3-4 sets (10:00 time cap)<br>4 Walking Lunge Steps + Torse Twist (each side)<br>5 Clean Grip Deadlifts<br>5 Muscle Cleans + Shoulder Press<br>5 Hang Power Cleans + Push Press<br>5 Power Clean and Push Jerks<br><br><strong>2. Strength</strong><br>Every minute for 10 minutes: 5 Power Clean and Jerks (+25lbs from Wk 1)<br>* Reps should be touch and go. The Jerks are Push Jerks.<br><br><strong>3. Workout Prep</strong><br>1 set:<br>50m Run<br>2 Strict Pull Ups<br>4 Air Squats<br>50m Run</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+25lbs total from Wk1)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
“Silly Rabbit, Trix are for Kids” (Time)
<p>Freedom (RX’d)<br>Run 800m<br>-into-<br>5 Rounds<br>5 Strict Pull Ups<br>15 Air Squats<br>-into-<br>Run 800m</p><p> </p><p>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>Run 400m<br>-into-<br>5 Rounds<br>5 Jumping Pull Ups<br>10 Air Squats<br>-into-<br>Run 400m</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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