CrossFit – Sat, Jul 20
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Bike Erg or Air Bike<br>-into-<br>10:00 AMRAP<br>30-second Single Unders<br>10 Banded Pass Throughs<br>10 Dynamic Squat Stretch<br>5 Muscle Snatch<br>5 Overhead Squats</p><p> </p><p><strong>2. Workout Prep</strong><br>3 sets:<br>3 Overhead Squats (build-in weight)<br>10 Double Unders<br>5/4 Calorie Bike Erg or Air Bike</p>
Workout
Bavarian Cream (Time)
<p>Freedom (RX’d)</p><p>Teams of 2<br>3 Rounds<br>30 Overhead Squats (115/80)<br>120 Double Unders<br>60/48 Calorie Bike Erg (OR Air Bike)<br>120 Double Unders<br>- Share the reps, one athlete works at a time – <br>(KG conv: 52.5/35 OHS)</p><p> </p><p>Independence<br>Teams of 2<br>3 Rounds<br>30 Overhead Squats (95/65)<br>100 Double Unders<br>50/40 Calorie Bike Erg (OR Air Bike)<br>100 Double Unders<br>(KG conv: 42.5/30 OHS)</p><p> </p><p>Liberty<br>Teams of 2<br>3 Rounds<br>30 Dumbbell Front Squats (light)<br>100 Single Unders<br>40/32 Calorie Bike Erg (OR Air Bike)<br>100 Single Unders</p><ul><li>Target time: 20-22 minutes</li><li>Time cap: 25 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7</li><li>12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7</li><li>10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7</li><li>10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</p>
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