CrossFit – Mon, Jul 15
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm-Up<br>-into-<br>8:00 AMRAP<br>3 Front Squats<br>4 Up Downs Over Bar<br>5 Kip Swings<br>10 Ring Rows</p><p> </p><p><strong>2. Workout Prep</strong><br>3 sets:<br>2 Front Squats (build in weight)<br>2 Bar Facing Burpees<br>3 Pull Ups</p>
Workout
Glazed Donut (2 Rounds for reps)
<p>Freedom (RX’d)</p><p>3 Rounds<br>10 Front Squats (115/80)<br>10 Bar Facing Burpees <br>10 Pull Ups<br>-At 15:00-<br>For Time:<br>30 Front Squats (115/80)<br>30 Bar Facing Burpees<br>30 Pull Ups<br>(KG conv: 52.5/35 FS)</p><p> </p><p>Independence<br>3 Rounds<br>10 Front Squats (95/65)<br>10 Bar Facing Burpees <br>8 Pull Ups<br>-At 15:00-<br>For Time:<br>30 Front Squats (95/65)<br>30 Bar Facing Burpees<br>24 Pull Ups<br>(KG conv: 42.5/30 FS)</p><p> </p><p>Liberty<br>3 Rounds<br>10 Dumbbell Front Squats (light)<br>10 Up Downs<br>10 Ring Rows<br>-At 15:00-<br>For Time:<br>30 Dumbbell Front Squats (light)<br>30 Up Downs<br>30 Ring Rows</p><p> </p><p>Target time each set:</p><ul><li>Workout 1: 4-5 minutes</li><li>Workout 2: 6-8 minutes</li></ul><p>Time cap each set:</p><ul><li>Workout 1: 7 minutes</li><li>Workout 2: 10 minutes (overall time cap at 25 min clock time)</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>3 Rounds</p><ul><li>8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7</li><li>12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7</li></ul><p>-Rest 1 min b/t rounds-</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>2×10 Bootstrappers<br>1 Min Calf Foam Rolling<br>2 Min Bench Stretch for Lats</p>
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