CrossFit – Wed, Jun 5
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>3 sets:<br>5 Deadlifts (empty bar)<br>5 Tempo Front Squats (empty bar)<br>3x50ft Shuttle Run<br>5 Inch Worms<br><br><strong>2. Strength</strong><br>Front Squat:<br>Heavy 3 Rep<br>Heavy 2 Rep<br>3 Heavy Singles (Build to 85-90% through the 3 singles)<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>3 Deadlifts (build in weight)<br>1x50ft Shuttle Run<br>1 Wall Walk</p>
Strength Accessory
Front Squat (Weight)
<p>Front Squat:</p><ul><li>Heavy 3 Rep</li><li>Heavy 2 Rep</li><li>3 Heavy Singles (Build to 85-90% through the 3 singles)</li></ul><p>Record your heaviest single and note the weights of the other sets.</p>
Workout
Rocky Mountains (Time)
<p>Freedom (RX’d)<br>15-10-5<br>Deadlift (225/155)<br>Shuttle Run (50ft)<br>-into-<br>15 Wall Walks<br>-into-<br>5-10-15<br>Deadlift (225/155)<br>Shuttle Run (50ft)<br>(KG conv: 102/70 DL, 15m Shuttle Runs)<br>* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)</p><p> </p><p>Independence<br>15-10-5<br>Deadlift (185/125)<br>Shuttle Run (50ft)<br>-into-<br>10 Wall Walks<br>-into-<br>5-10-15<br>Deadlift (185/125)<br>Shuttle Run (50ft)<br>(KG conv: 83/56 DL, 15m Shuttle Runs)</p><p> </p><p>Liberty<br>12-8-4<br>Dumbbell Deadlift (light)<br>Shuttle Run (50ft)<br>-into-<br>15 Inch Worms<br>-into-<br>12-8-4<br>Dumbbell Deadlift (light)<br>Shuttle Run (50ft)</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</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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