CrossFit – Tue, Apr 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation </strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass Throughs<br>-into-<br>7:00 AMRAP<br>5 Inch Worms + Dynamic Squat Stretch<br>5 Clean Grip Deadlifts (empty bar)<br>4 High Hang Muscle Cleans (empty bar)<br>3 Front Squats (empty bar)<br><br><strong>2. Strength</strong><br>5 Unbroken sets:<br>3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats<br>* Building Sets (Don’t exceed 70% of 1RM Power Clean)<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>2 Devils Press (build in weight)<br>4 Sit Ups</p>
Strength/Accessory
Clean High Pull + Hang Power Clean + Front Squat (Weight)
<p>5 Unbroken Sets:<br>3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats<br>*Building Sets (Don’t exceed 70% of 1RM Power Clean)</p>
Workout
Alex and Marty (Time)
<p>Freedom (RX’d)<br>15-12-9-6-3<br>Devil Press (2×50/35) <br>45-36-27-18-9<br>Sit Ups<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>For Time<br>15-12-9-6-3<br>Devil Press (2×35/25) <br>45-36-27-18-9<br>Sit Ups<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>For Time<br>10-8-6-4-2<br>Up Down + Dumbbell Hang Clean and Jerk (light) <br>30-24-18-12-6<br>Sit Ups</p><ul><li>Target time: sub 10 minutes</li><li>Time cap: 13 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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