CrossFit – Sat, Aug 10
Warm-up
Warm Up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 Machine</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Cossack Squats</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Ring Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Hand Release Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 V-Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Sandbag Deadlifts (light)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Rope Climb (half Way)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Deficit Push Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10m Dumbbell Farmer Carry (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10m Sandbag Bear Hug Carry (build in weight)</span></p>
Workout
Sundance Square (6 Rounds for reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Teams of 2 (1:1 on sets)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Rope Climb (or 3 Burpee Pull Ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8/6 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest 3:00-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 Deficit Push Ups (4in/2in)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">75ft Farmers Carry (70s/50s)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest 3:00-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 GHD Sit Ups (or V-Ups)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2×50/35))</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-rest 3:00 between sets-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 32.5/22.5 Farmer, 45/32.5 Sandbag, 22.5/15 FR Carry)</span></p><p> </p><p>Independence<br>Teams of 2 (1:1 on sets)<br>2 sets<br>3:00 AMRAP<br>1 Rope Climb (or 3 Burpee Pull Ups)<br>8/6 Calorie Air Bike<br>-rest 3:00-<br>3:00 AMRAP<br>10 Deficit Push Ups (4in/2in)<br>75ft Farmers Carry (50s/35s)<br>-rest 3:00-<br>3:00 AMRAP<br>10 GHD Sit Ups (or V-Ups)<br>75ft Sandbag Bear Hug Carry (70/50) (OR Dumbbell Front Rack Carry (2×35/25))<br>-rest 3:00 between sets-<br>(KG conv: 22.5/15 Farmer, 32.5/22.5 Sandbag, 15/10 FR Carry)</p><p> </p><p>Liberty<br>Teams of 2 (1:1 on sets)<br>2 sets<br>3:00 AMRAP<br>1 Zombie Rope Climb (or 3 Up Downs + Jumping Pull Ups)<br>6/5 Calorie Air Bike<br>-rest 3:00-<br>3:00 AMRAP<br>10 Bar Push Ups <br>50ft Farmers Carry (moderate)<br>-rest 3:00-<br>3:00 AMRAP<br>15 Sit Ups<br>50ft Dumbbell Front Rack Carry (moderate)<br>-rest 3:00 between sets-</p><ul><li>Target number of Rounds each set: <br>Set 1: 3+<br>Set 2: 2.5 +<br>Set 3: 2.5+</li><li>Minimum number of Rounds before scaling:<br>Set 1: 2<br>Set 2: 2<br>Set 3: 2</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4 rounds:</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Weighted Hip Thrust @ moderate weight RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Russian Kettlebell Swing @ moderate weight RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Rest 3 minutes b/t rounds</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Kettlebell Swing</a><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Hip Raise</a><br><a target="_blank" rel="noopener noreferrer" href=" Foot Elevated DB Split Squat</a><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=";
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