CrossFit – Mon, Jun 10
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>2x50ft Shuttle Run<br>10 Glute Bridges<br>4 Broad Jump + Vertical Jump<br>5 Hang Muscle Cleans (empty bar)<br>5 Front Squats (empty bar)<br>5 Power Cleans (empty bar)<br><br><strong>2. Strength</strong><br>3 sets:<br>10 Front Squat (60-65%)<br>2 Seated Box Jumps<br>-rest 2:00 between sets-<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>2 Power Cleans (build in weight)<br>1x50ft Shuttle Run (build in pace)</p>
Strength/Accessory
Front Squat (Weight)
<p>3 sets:<br>10 Front Squat (60-65%)<br>2 Standing Broad Jumps<br>-rest 2:00 between sets-</p>
Workout
Boston Celtics (Time)
<p>Freedom (RX’d)<br>10 Rounds<br>1 Power Clean (205/135)<br>4x50ft Shuttle Run<br>(KG conv: 93/61 PC)<br>* Each Shuttle Run rep is 25 feet down + 25 feet back</p><p> </p><p>Independence<br>10 Rounds<br>1 Power Clean (155/105)<br>4x50ft Shuttle Run<br>(KG conv: 70/48 PC)</p><p> </p><p>Liberty<br>10 Rounds<br>5 Dumbbell Power Cleans (light)<br>4x50ft Shuttle Run</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 12 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>2×10 Open Book<br>2×10 Reverse Leg Raises<br>2x :45 Ring Tricep Stretch</p>
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