CrossFit – Mon, Mar 25
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)<br>-into-<br>3 sets<br>5 Inch worms + Dynamic Squat Stretch<br>10 Roll and Reach<br>10 Banded Pull Aparts<br>5 Bench Press (empty bar, build across sets)<br><br><strong>2. Strength</strong><br>Bench Press:<br>- Heavy Single (10-12 minutes)<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5 Air Squats<br>4 GHD’s (or V-ups)<br>3 Deficit Push Ups<br>-into-<br>5 Air Squats<br>4 Toes to Bar<br>3 Push Ups</p>
Strength/Accessory
Bench Press (Weight)
<p>- Heavy Single (10-12 minutes)<br><br>* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Schoolhouse Rock! (Time)
<p>Freedom (RX’d)<br>3 Rounds<br>27 Air Squats<br>21 GHD Sit Ups (Or V-Ups)<br>15 Deficit Push Ups (4/2 inches) <br>-rest 3:00-<br>3 Rounds<br>27 Air Squats<br>21 Toes to bar<br>15 Push Ups</p><p> </p><p>Independence<br>3 Rounds<br>25 Air Squats<br>15 GHD Sit Ups (Or V-Ups)<br>10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups<br>-rest 3:00-<br>3 Rounds<br>25 Air Squats<br>15 Toes to bar<br>10 Push Ups</p><p> </p><p>Liberty<br>3 Rounds<br>21 Air Squats<br>15 Sit Ups<br>9 Push Ups<br>-rest 3:00-<br>3 Rounds<br>21 Air Squats<br>15 Hanging Knee Raises<br>9 Bar Push Ups</p><ul><li>Target time each set: sub 8 minutes</li><li>Time cap each set: 10 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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