CrossFit – Tue, Aug 20
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation and Increasing Heart Rate*</span><br><span style="color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">45-second Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">8 Box Step Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Up Down + Get Overs </span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Banded Pass throughs</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Workout Prep</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 set:</span><br><span style="color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Burpee Box Get Overs</span><br><span style="color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike</span></p>
Workout
Maverick and Goose (3 Rounds for 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;">Every 10:00 ( 3 sets)</span><br><span style="color:rgb(103,106,108);font-size:13px;">15/12 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">12 Burpee Box Get Overs (30/24)</span><br><span style="color:rgb(103,106,108);font-size:13px;">15/12 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">9 Burpee Box Get Overs (30/24)</span><br><span style="color:rgb(103,106,108);font-size:13px;">15/12 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">6 Burpee Box Get Overs (30/24)</span><br><span style="color:rgb(103,106,108);font-size:13px;">*Repeat from Aug 16th, 2022</span></p><p><br>Independence<br>Every 10:00 ( 3 sets)<br>12/10 Calorie Air Bike <br>12 Burpee Box Get Overs (24/20)<br>12/10 Calorie Air Bike <br>9 Burpee Box Get Overs (24/20)<br>12/10 Calorie Air Bike <br>6 Burpee Box Get Overs (24/20)</p><p> </p><p>Liberty<br>Every 10:00 ( 3 sets)<br>8/7 Air Bike <br>10 Up Down + Box Step up (20/16)<br>8/7 Air Bike <br>8 Up Down + Box Step up (20/16)<br>8/7 Air Bike <br>6 Up Down + Box Step up (20/16)</p><ul><li>Target time each set: 5:30-6:30</li><li>Time cap each set: 8 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">3 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">6 Dumbbell Incline Bench Press at RPE 9</span><br><span style="color:rgb(103,106,108);font-size:13px;">12 Wide Grip Push Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">25 Banded High to Low Chest Flies at RPE 7-8</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest 2 minutes between sets-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Dumbbell Incline Bench Press</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Push Ups</a><br><a target="_blank" rel="noopener noreferrer" href=" Band Chest Fly High to Low</a></p>
Cooldown/Mobility
Mobility
<p><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;">2x 10 Down Dog</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Min Posterior Shoulder Smash</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Min Foam Roller Angels</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=" Dog</a><br><a target="_blank" rel="noopener noreferrer" href=" Shoulder</a><br><a target="_blank" rel="noopener noreferrer" href=" Roller Angels</a></p>
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