CrossFit – Mon, Jun 3
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine:<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>10 Banded Pass-throughs<br>10 PVC Overhead Squats<br>5 Hang Muscle Cleans (empty bar)<br>3 Hang Power Cleans (empty bar)<br><br><strong>2. Strength</strong><br>5 sets (every 3:00):<br>10 Hang Power Cleans (Build up to 65% of 1RM Clean)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5 Overhead Squats (build in weight)<br>5/4 Calorie Air Bike<br>2 Box Jump Overs</p>
Strength/Accessory
Hang Power Clean (Weight)
<p>5 sets (every 3:00):<br>10 Hang Power Cleans (Build up to 65% of 1RM Clean)</p>
Workout
Himalayas (Time)
<p>Freedom (RX’d)<br>3 Rounds<br>30 Overhead Squats (95/65)*<br>30/24 Calorie Air Bike<br>*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)<br>(KG conv: 43/29 OHS)<br> </p><p>Independence<br>3 Rounds<br>30 Overhead Squats (75/55)*<br>25/20 Calorie Air Bike<br>Every time you break on the overhead squats, complete 10 Box Jump Overs (20)<br>(KG conv: 34/25 OHS)</p><p> </p><p>Liberty<br>3 Rounds<br>20 Dumbbell Front Squats (light)*<br>20/16 Calorie Air Bike<br>Every time you break on the front squats, complete 10 Box Step Ups (20)</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)</p><p>1 min Foam roll Hamstrings</p><p>1 min Barbell quad smash (each side)</p>
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