CrossFit – Wed, Apr 10
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>45-second Row<br>5 Clean Deadlifts (empty bar)<br>5 High Hang Muscle Cleans (empty bar)<br>5 Shoulder Press (empty bar)<br>10 Bird Dogs <br><br><strong>2. Strength</strong><br>Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press <br>Set 1: 10+10<br>Set 2: 8+8<br>Set 3: 6+6<br>Set 4: 4+4<br>Set 5: 2+2<br>*Building Sets (Don’t exceed 65% of 1RM Power Clean)<br><br><strong>3. Workout Prep</strong><br>1 set:<br>2 Burpee Over Rower <br>5/4 Calorie Row<br>2 Burpee Over Rower</p>
Strength/Accessory
Muscle Clean + Shoulder Press (Weight)
<p>Every 2:00 (5 sets) Muscle Cleans + Shoulder Press <br>10+10<br>8+8<br>6+6<br>4+4<br>2+2<br>* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.</p>
Workout
Italian Sub (Time)
<p>Freedom (RX’d)<br>For Time:<br>25 Burpee Over Rower<br>50/40 Calorie Row<br>25 Burpee Over Rower </p><p> </p><p>Independence<br>For Time:<br>20 Burpee Over Rower<br>40/32 Calorie Row<br>20 Burpee Over Rower </p><p> </p><p>Liberty<br>For Time:<br>15 Up Downs<br>30/24 Calorie Row<br>15 Up Downs</p><ul><li>Target time: Sub 8 minutes</li><li>Time cap: 10 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min lacrosse ball pec smash (each side)<br>1 min overhead elbow grab tricep stretch (each side)<br>1 min tricep lacrosse ball smash (each side)</p>
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