CrossFit – Sat, Apr 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Bike<br>-into-<br>3 sets:<br>100m Run<br>5 Sandbag Deadlifts (light-build in weight)<br>10 Roll and Reach<br>30-second Knee Plank (elbows)<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>-With partner-<br>50m Run (together)<br>2 Sandbag Cleans (build in weight)<br>10ft Sandbag Carry</p>
Workout
Reuben Sandwich (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>4 Rounds<br>400m Run (Together)<br>10 Sandbag Cleans (150/100) (Or Power Cleans 185/125) (Split between partners)<br>100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry 70s/50s) (Each)<br>(KG conv: 70/45 Sandbag, 83/56 Power Clean, 32.5/22.5 DBs)<br> </p><p>Independence<br>Teams of 2<br>4 Rounds<br>400m Run (Together)<br>10 Sandbag Cleans (100/70) (Or Power Cleans 135/95)<br>100ft Sandbag Carry (100/70) (each) (Or Dumbbell Farmer Carry 50s/35s)<br>(KG conv: 45/32.5 Sandbag, 61/43 Power Clean, 22.5/15 DBs)</p><p> </p><p>Liberty<br>Teams of 2<br>4 Rounds<br>300m Run (Together)<br>10 Dumbbell Cleans (moderate) <br>100ft Dumbbell Farmer Carry (light)</p><ul><li>Target time: Sub 17 minutes</li><li>Time cap: 22 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
<p>4 Rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7</li><li>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7</li><li>10 Ring Y Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p>
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>
Add Comment