CrossFit – Fri, May 24
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Every minute (9:00)<br>Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings<br>Minute 2: 10/8 Calorie Row (build in pace)<br>Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)<br><br><strong>2. Strength</strong><br>10-12 minutes to establish a Heavy Shoulder Press<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>3 Bench Press (build in weight)<br>1 Rope Climb (half way)</p>
Strength/Accessory
Shoulder Press (Weight)
<p>10-12 minutes to establish a Heavy Shoulder Press</p>
Workout
The Freman (AMRAP – Reps)
<p>Freedom (RX’d)<br>18:00 AMRAP<br>6-4-2<br>Bench Press (185/110)<br>3-2-1<br>Rope Climb (Or 12-8-4 Elevated Ring Rows)<br>*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00<br>(KG conv: 83/50)</p><p> </p><p>Independence<br>18:00 AMRAP<br>6-4-2<br>Bench Press (155/95)<br>2-1-1<br>Rope Climb (Or 8-6-4 Elevated Ring Rows)<br>-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00<br>(KG conv: 70/43)</p><p> </p><p>Liberty<br>18:00 AMRAP<br>10-8-6<br>Dumbbell Bench Press (light)<br>Ring Row<br>-Repeat the 10-8-6 sequence for the full 18:00</p><ul><li>Target Reps: 108+ reps (6+ Rounds)</li><li>Minimum Reps before Scaling: 72 (4 Rounds)</li></ul>
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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