CrossFit – Tue, Mar 19
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm Up<br>-into-<br>3 sets:<br>5 Inch Worms<br>10 Suitcases<br>10 Iron Cross<br>10 Scorpions <br>5 Deadlifts (empty bar- build across sets)<br><br><strong>2. Strength</strong><br>5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>4 Deadlifts (build-in weight)<br>2 Burpee Over Bar</p>
Strength/Accessory
Deadlift (Weight)
<p>5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
“They’re Magically Delicious” (Time)
<p>Freedom (RX’d)<br>3 Rounds<br>15 Deadlifts (225/155)<br>15 Burpee Over Bar <br>(KG conv: 102/70)<br> </p><p>Independence<br>3 Rounds<br>15 Deadlifts (185/125)<br>15 Burpee Over Bar <br>(KG conv: 83/56)</p><p> </p><p>Liberty<br>3 Rounds<br>15 Dumbbell Deadlifts (light)<br>10 Up Downs</p><ul><li>Target time: 4-5 minutes</li><li>Time cap: 9 minutes</li></ul>
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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