CrossFit – Sat, Jul 6
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>5 Inch Worms<br>5 Cat/Cow<br>10 Alternating V-Ups<br>5 Deadlifts (empty bar- build across sets))<br>10-yard Empty Sled Push<br><br><strong>2. Workout Prep</strong><br>3 sets: With Partner <br>5 Deadlifts (build in weight)<br>10 Sled Push (each – build in weight)<br> </p>
Workout
Philadelphia (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>80 Deadlifts (135/95)(KG 60/42.5)<br>30-yard Sled Push (4×45/3×45)(KG 80/60)<br>60 Deadlifts (185/125)(KG 85/57.5)<br>40-yard Sled Push (3×45/2×45)(KG 60/40)<br>40 Deadlifts (225/155)(KG 102.5/70)<br>50-yard Sled Push (2×45/1×45)(KG 40/20)<br>20 Deadlifts (275/185)(KG 125/85)<br>60-yard Sled Push (1×45/1×25)(KG 20/10)<br><br>Note: If this workout is challenging with your gym setup or if you don’t have sleds, check out the Large Class Option in the coach notes.</p><p> </p><p>Independence<br>Teams of 2<br>80 Deadlifts (115/80)(KG 52.5/35)<br>30 yard Sled Push (3×45/2×45)(KG 60/40)<br>60 Deadlifts (155/105)(KG 70/47.5)<br>40 yard Sled Push (2×45/1×45)(KG 40/20)<br>40 Deadlifts (185/125)(KG 85/57.5)<br>50 yard Sled Push (1×45/1×25)(KG 20/10)<br>20 Deadlifts (225/155)(KG 102.5/70)<br>60 yard Sled Push (1×25/empty)(10/empty)</p><p> </p><p>Liberty<br>Teams of 2<br>50-40-30-20-10 <br>Dumbbell Deadlifts (light)<br>Yard Sled Push (2×45/1×45)(KG 40/20)</p><ul><li>Target time: 14-16 minutes</li><li>Time cap: 20 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
<p>3 rounds:</p><p>10 Kneeling Banded Hip Extension @ moderate weight RPE 7<br>10 Back Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7<br>30yd Single DB Overhead Carry (Left– as heavy as possible)<br>30yd Single DB Overhead Carry (Right – as heavy as possible)<br>15 Strict Hanging Leg Raise<br>15 Plank Walk (each side)<br>15 Alt. V-Ups (each side)<br>:45 sec Superman Hold</p><p>*Rest 3 minutes b/t rounds</p>
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