CrossFit – Fri, May 31
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Good Mornings<br>-into-<br>7 min AMRAP<br>10 Strict Sit Up<br>:10 Handstand Hold<br>5 Muscle Cleans (empty bar)<br>3 Hang Power Cleans (empty bar)<br><br><strong>2. Strength</strong><br>3 sets:<br>12 Front Squat (55-60%) <br>3 seated Box Jumps <br>-rest 2:00 between sets-<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>1 Wall Walk (halfway)<br>2 Power Cleans (build-in weight)<br>4 GHD’s</p>
Strength/Accessory
Front Squat (Weight)
<p>3 sets:<br>12 Front Squat (55-60%)<br>3 seated Box Jumps<br>-rest 2:00 between sets-</p>
Workout
American Soldier (Time)
<p>Freedom (RX’d)<br>5 Rounds<br>3 Wall Walks<br>9 Power Cleans (135/95)<br>15 GHD’s (V-Ups)<br>(KG conv: 61/43 PC)</p><p> </p><p>Independence<br>5 Rounds<br>2 Wall Walks<br>9 Power Cleans (115/80)<br>12 GHD’s + 6in Riser (V-Ups)<br>(KG conv: 52/36 PC)</p><p> </p><p>Liberty<br>5 Rounds<br>3 Inch Worms<br>9 Dumbbell Power Cleans (light)<br>15 Sit Ups</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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