CrossFit – Sat, Aug 17
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 Roll and Reach</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dynamic Squat Streches</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Half Kneeling Single Arm Dumbbell Press (each)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Inchworms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Ring Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">20 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;">2 sets (each-with partner)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m Row</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;">2 Burpee Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Dumbbell Thrusters (build in weight)</span></p>
Workout
“Quick, what’s the number for 911?” (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;">Teams of 2</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2000/1750m Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">150 Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25 Burpee Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">75 Dumbbell Thrusters (50s/35s)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25 Burpee Pull Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">150 Double Unders</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2000/1750m Row</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15)</span></p><p> </p><p>Independence<br>Teams of 2<br>2000/1750m Row<br>120 Double Unders<br>20 Burpee Pull Ups<br>75 Dumbbell Thrusters (35s/25s)<br>20 Burpee Pull Ups<br>120 Double Unders<br>2000/1750m Row<br>(KG conv: 15/10)</p><p> </p><p>Liberty<br>Teams of 2<br>1500/1200m Row<br>150 Single Unders<br>25 Up Downs + Jumping Pull Up<br>60 Dumbbell Thrusters (light)<br>25 Up Downs + Jumping Pull Up<br>150 Single Unders<br>1500/1200m Row</p><ul><li>Target time: 27-30 minutes</li><li>Time cap: 36 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Leg Day (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 Back Squat @ 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 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 Standing Barbell Calf Raise @ 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 3 min b/t rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Toe Double DB Romanian Deadlift</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=" DB Hamstring Curl</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=" Barbell Calf Raise</a></p>
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