CrossFit – Thu, May 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>2-3 Sets<br>10 Hand Release Push Up<br>5 Single Arm Bench Press (each side, moderate)<br>5 Single Arm Ring Rows (each)<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5 Bench Press (build in weight)<br>5 Bent Over Banded Rows</p>
Workout
“You’re Tiny Avenger!” (3 Rounds for reps)
<p>Freedom (RX’d)<br>3 sets:<br>3 Rounds<br>10 Bench Press (135/85)<br>20 Bent Over Banded Rows<br>-rest 1:1 between sets-<br>(KG conv: 61/38)<br><br>* Note: each set is 3 rounds, with athletes performing 9 rounds total.</p><p> </p><p>Independence<br>3 sets:<br>3 Rounds<br>10 Bench Press (115/75)<br>20 Bent Over Banded Rows<br>-rest 1:1 between sets- <br>(KG conv: 52/34)</p><p> </p><p>Liberty<br>3 sets:<br>3 Rounds<br>10 Dumbbell Bench Press (light)<br>15 Bent Over Banded Rows<br>-rest 1:1 between sets-</p><ul><li>Target time each set: 3-4 minutes</li><li>Time cap each set: 5 minutes</li><li>Overall time cap: 25 minutes</li></ul>
Strength/Accessory
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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