CrossFit – Thu, Jul 11
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>1:00 Row<br>-into-<br>6:00 AMAP<br>3 Inch Worms<br>10 Banded Pass Throughs<br>10 Deadbugs<br>5 Shoulder Press (empty bar)</p><p> </p><p><strong>2. Strength</strong><br>Build up to a Heavy Shoulder Press<br>10-12 minutes</p><p> </p><p><strong>3. Workout Prep</strong><br>2 sets:<br>100m Rowling Practice<br>3 Bench Press (build in weight)</p>
Strength/Accessory
Shoulder Press (Weight)
<p>Build up to a Heavy Shoulder Press<br>10-12 minutes</p>
Workout
Panem
<p>Freedom (RX’d)</p><p>"Rowling"<br>Teams of 2<br>3 sets (each/1:1)<br>10 rounds<br>100m Rowling<br>+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)<br>(KG conv: 70/42.5 BP)</p><p> </p><p>Independence</p><p>"Rowling"<br>Teams of 2<br>3 sets (each/1:1)<br>10 rounds<br>100m Rowling<br>+1 Bench Press (135/80) for every meter over or under 100m (5 rep limit)<br>(KG conv: 60/35)</p><p> </p><p>Liberty<br>Teams of 2<br>3 sets (each/1:1)<br>6 rounds<br>100m Rowling<br>+1 Dumbbell Bench Press (light) for every meter over or under 100m (5 rep limit)</p><p> </p><p>Target time each set: 6:00-6:30<br>Time cap each set: 7 minutes</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>20x 90/90 Rotations<br>2 Min Bench Stretch for Lats<br>2×10 Down Dog</p>
Add Comment