CrossFit – Fri, May 10
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>10 Banded Pull Aparts<br>10 Single Arm Alternating Dumbbell Bench Press (each)<br>10 Deadbugs<br>5 Low Box Jumps<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Row<br>3 Bench Press (build in weight)<br>2 Box Jump Overs (build in height)</p>
Workout
Shania Twain (Time)
<p>Freedom (RX’d)<br>120/100 Calorie Row<br>80 Bench Press (115/75)<br>40 Box Jump Overs (24/20)<br>(KG conv: 52/34 BP)</p><p> </p><p>Independence<br>100/80 Calorie Row<br>80 Bench Press (95/65)<br>40 Box Jump Overs (20/16)<br>(KG conv: 43/29 BP)</p><p> </p><p>Liberty<br>75/60 Calorie Row<br>60 Dumbbell Bench Press (light)<br>40 Box step ups (20/16)</p><ul><li>Target time: 14-16 minutes</li><li>Time cap: 20 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 DB Good Mornings @ moderate weight – maintain quality RPE 7</li><li>8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7</li><li>10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 1 min between rounds-</p>
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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