CrossFit – Fri, May 3
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>1:00 Machine <br>20 Banded Pass Throughs<br>20 Banded Shoulder Press<br>-into-<br>8:00 AMRAP<br>3 Inch Worms<br>6 Single Dumbbell Shoulder Press (each)<br>10 Alternating V-Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>3 Dumbbell Shoulder Press (build in weight)<br>3 Ring Dips</p>
Gymnastics
Ring Dip Skill Review (Checkmark)
<p>Take 10-15 min to review ring dip form and practice progressions. Coaching videos are in the coach notes.</p>
Workout
The Final Frontier (Time)
<p>Freedom (RX’d)<br>For steady movement<br>10-9-8-7-6-5-4-3-2-1<br>Double Dumbbell Shoulder Press (50s/35s)<br>*Complete 5 Ring Dips or 10 Bench Dips after each set<br>-rest 3:00 before beginning accessory -<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>10-9-8-7-6-5-4-3-2-1<br>Dumbbell Shoulder Press (2x35s/25)<br>Complete 8 Bench Dips after each set<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>10-9-8-7-6-5-4-3-2-1<br>Dumbbell Shoulder Press (light)<br>Complete 5 Bench Dips after each set</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Shoulders and Arms (Checkmark)
<p>3 sets:<br>12 Dumbbell Lateral Raises<br>18 Dumbbell Hammer Curls<br>12 Dumbbell Front Raises<br>-rest as needed between sets-</p>
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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