CrossFit – Wed, Aug 14
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;">5 Rounds of “Rowling”</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">+5 SIngle Unders for every meter over/under 100m (5m Limit (25 single unders))</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;">1 set:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Row (at workout pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Single Unders</span></p>
Workout
The Blur (Time)
<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;">25/20 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100 Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25/20 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">200 Single Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25/20 Calorie Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100 Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25/20 Calorie Row</span></p><p> </p><p>Independence<br>20/16 Calorie Row<br>75 Double Unders<br>20/16 Calorie Row<br>150 Single Unders<br>20/16 Calorie Row<br>75 Double Unders<br>20/16 Calorie Row</p><p> </p><p>Liberty<br>15/12 Calorie Row<br>50 SIngle Unders<br>15/12 Calorie Row<br>100 Single Unders<br>15/12 Calorie Row<br>50 Single Unders<br>15/12 Calorie Row</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 16 minutes</li></ul>
Strength Accessory
Mayhem Mini-Pump – Chest and Triceps (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 Barbell Bench Press @ moderate weight – maintain quality RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-Rest 2 min between rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Press</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=" Skull Crusher</a></p>
Cooldown/Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Min Cat Cow</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Min Couch Stretch</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 1 Min Calf Pumps</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Cow</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Pumps</a></p>
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