CrossFit – Tue, May 21
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>10 Toe Touch Stretch<br>:10 HS Hold<br>:30 Jump Rope<br>5 Banded Good Mornings<br>5 Deadlifts (empty bar – build across sets)<br><br><strong>2. Workout Prep</strong><br>2 sets<br>10 Double Unders<br>10ft Handstand Walk<br>3 Deadlifts (build across sets)</p>
Gymnastics
Ring Dip Skill Work (Checkmark)
<p>EMOM8:<br>odd: 5-8 Strict Ring Dips<br>even: 10-20 sec Ring Support Hold</p><ul><li>Advanced athletes can add weight to make it challenging.</li><li>Modify to matador or box dips/hold as needed.</li></ul>
Workout
Sandworms (Time)
<p>Freedom (RX’d)<br>AMRAP 2:00<br>50 Double Unders <br>25ft Handstand Walk (OR 2 Wall Walks)<br>Max Deadlifts (225/155) <br>*Go until you get 50 reps<br>-rest 1 minute between sets-<br>(KG conv: 102/70)<br><br>14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).</p><p> </p><p>Independence<br>AMRAP 2:00<br>35 Double Unders <br>15ft Handstand Walk (Or 1 Wall Walk)<br>Max Deadlifts (185/125) <br>Go until you get 50 reps<br>-rest 1 minute between sets-<br>(KG conv: 83/56)</p><p> </p><p>Liberty<br>AMRAP 2:00<br>50 Single Unders<br>25ft Bear Crawl<br>Max Dumbbell Deadlifts (light) <br>Go until you get 50 reps<br>-rest 1 minute between sets-</p><ul><li>Target number of reps each set: 12+ reps</li><li>Minimum number of reps before scaling: 10 reps</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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