CrossFit – Thu, Aug 22
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;">2 sets</span><br><span style="color:rgb(103,106,108);font-size:13px;">1:00 Jump Rope</span><br><span style="color:rgb(103,106,108);font-size:13px;">1:00 Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">-into-</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;">5 Clean Deadlifts</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Hang Muscle Clean</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Power Cleans</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Inch Worms</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Sit Ups</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;">2 sets: </span><br><span style="color:rgb(103,106,108);font-size:13px;">50m Run (build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Power Cleans (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Wall Walk</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Wall Ball V-Ups</span></p>
Workout
F1 Teams (Time)
<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;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Wall Ball V-Ups (20/14)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">20 Power Cleans (115/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Wall Walks</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">20 Power Cleans (115/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Wall Ball V-Ups (20/14)</span><br><span style="color:rgb(103,106,108);font-size:13px;">200m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 52.5/40 PC, 9/6 WB)</span><br> </p><p>Independence<br>200m Run<br>30 Wall Ball V-Ups (14/10)<br>200m Run<br>20 Power Cleans (95/65)<br>200m Run<br>8 Wall Walks<br>200m Run<br>20 Power Cleans (95/65)<br>200m Run<br>30 Wall Ball V-Ups (14/10)<br>200m Run<br>(KG conv: 42.5/30 PC, 6/4 WB)</p><p> </p><p>Liberty<br>100m Run<br>30 Sit Ups<br>100m Run<br>20 Dumbbell Power Cleans (light)<br>100m Run<br>10 Inchworms<br>100m Run<br>20 Dumbbell Power Cleans (light)<br>100m Run<br>30 Sit Ups<br>100m Run</p><ul><li>Target time: 13-15 minutes</li><li>Time cap: 18 minutes</li></ul>
Gymnastics
Strict Pull-ups: Week 5 (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">Partner up for some fun!</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Freedom: </span><br><span style="color:rgb(103,106,108);font-size:13px;">4 sets x 3 reps of Weighted Strict Pull Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">[Go up in weight each round]</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest at least 90 seconds between sets (one partner works while the other completes a set)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Independence: </span><br><span style="color:rgb(103,106,108);font-size:13px;">4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest at least 90 seconds between sets- (one partner works while the other completes a set)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Liberty: </span><br><span style="color:rgb(103,106,108);font-size:13px;">4 sets x 4 reps of Box Assist Pull Ups or Ring Rows </span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest at least 90 seconds between sets- (one partner works while the other completes a set)</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Pull-Up (Grip/Line of Action)</a><br><a target="_blank" rel="noopener noreferrer" href=" Assist Strict Pull-up</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;">1 Min Barbell Forearm Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 8 Bretzel</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 1 Min Ring Bicep Stretch</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=" target="_blank" rel="noopener noreferrer" href=" Bicep Stretch</a></p>
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