CrossFit – Sat, Mar 30
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm Up<br>-into-<br>10:00 AMRAP<br>1:00 Bike Erg or Air Bike<br>3 Back Squats (empty bar- build in weight)<br>10 Suitcase sit up<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Bike (build in pace)<br>3 Back Squats (build in weight)</p>
Workout
Mr. Wizards World (5 Rounds for reps)
<p>Freedom (RX’d) <br>Teams of 4<br>5 sets (each)<br>20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike)<br>10 Back Squats (185/125)<br>* The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!!<br>(KG conv: 83/56 BS)</p><p> </p><p>Independence<br>Teams of 4<br>5 sets (each)<br>16/13 Calorie Bike Erg FAST! (OR 12/10 Calorie Air Bike)<br>10 Back Squats (155/105)<br>Next partner starts when the squats are finished<br>(KG conv: 70/48 BS)</p><p> </p><p>Liberty<br>Teams of 4<br>5 sets (each)<br>12/10 Calorie Bike Erg FAST! (OR 10/8 Calorie Air Bike)<br>10 Dumbbell Front Squats (light)<br>Next partner starts when the squats are finished</p><ul><li>Target time each set: 1:15-1:30 seconds</li><li>Time cap each set: 1:45</li><li>Overall time cap: 35 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality</li><li>12 Standing DB Lateral Raise @ moderate weight – maintain quality</li><li>10 DB Spider Curls @ moderate weight – maintain quality</li><li>10 Double DB Skull Crushers @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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