CrossFit – Mon, Aug 19
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br>2:00 Jump Rope<br>-into-<br>5 Roll and Reach<br>5 Inch Worms<br>5 Snatch Deadlifts (PVC-empty bar)<br>4 Hang Muscle Snatch (PVC-empty bar)<br>3 Hang power Snatch (PVC-empty bar)<br>2 Power Snatch (PVC-empty bar)</p><p> </p><p>2. Strength<br>8 sets x 4 Power Snatch (every 1:30)<br>* Weight should be 50% of 1RM + 5-10lbs from previous week<br>* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.</p><p> </p><p>3. Workout Prep<br>2 sets:<br>3 Hang Power Cleans (build in weight)<br>3 Toes to Bar<br>10 Double Unders</p>
Strength/Accessory
Power Snatch (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">8 sets x 4 Power Snatch (every 1:30) </span><br><span style="color:rgb(103,106,108);font-size:13px;">* Weight should be 50% of 1RM + 5-10lbs from previous week</span><br><span style="color:rgb(103,106,108);font-size:13px;">* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.</span></p>
Workout
Formula 1 (AMRAP – Rounds and Reps)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d) </span><br><span style="color:rgb(103,106,108);font-size:13px;">12:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">7 Hang Power Cleans (95/65)</span><br><span style="color:rgb(103,106,108);font-size:13px;">7 Toes to Bar</span><br><span style="color:rgb(103,106,108);font-size:13px;">21 Double Unders</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 42.5/30)</span></p><p> </p><p>Independence<br>12:00 AMRAP<br>7 Hang Power Cleans (75/55)<br>5 Toes to Bar<br>15 Double Unders<br>(KG conv: 35/25)</p><p> </p><p>Liberty<br>12:00 AMRAP<br>7 Hang Dumbbell Power Cleans (light)<br>7 Hanging Knee Raises<br>21 Single Unders</p><ul><li>Target number of Rounds: 8+ Rounds</li><li>Minimum number of Rounds before scaling: 6 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p><br><span style="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="color:rgb(103,106,108);font-size:13px;">1 Min Barbell Forearm Stretch </span><br><span style="color:rgb(103,106,108);font-size:13px;">45 Seconds Supine Twists</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Min Calf Foam Rolling</span><br><br><span style="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=" Forearm Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Twists</a><br><a target="_blank" rel="noopener noreferrer" href=" Foam Rolling</a></p>
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