CrossFit – Sat, Aug 31
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">2:00 Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">2:00 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;">10:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Kip Swings (on rings)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Alternating V-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Bench Press (empty bar – build across sets)</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;">150m Row (build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">100m Run (build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Bench Press (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Toes to Rings</span></p>
Workout
Candy Land (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;">Teams of 2</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">Partner 1: 400m Run </span><br><span style="color:rgb(103,106,108);font-size:13px;">Partner 2: 500/450m Row</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;">40 Bench Press (135/80)</span><br><span style="color:rgb(103,106,108);font-size:13px;">40 Toes to Rings (Or Toes to Bar)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 60/35 BP)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.</span></p><p> </p><p>Independence<br>Teams of 2<br>4 Rounds<br>Partner 1: 400m Run <br>Partner 2: 500/450m Row<br>-into-<br>40 Bench Press (115/75)<br>30 Toes to Rings (Or Toes to Bar)<br>(KG conv: 52.5/35 BP)</p><p> </p><p>Liberty<br>Teams of 2<br>4 Rounds<br>Partner 1: 300m Run <br>Partner 2: 400/350m Row<br>-into-<br>40 Dumbbell Bench Press (light)<br>40 Hanging Knee Raises</p><ul><li>Target time: 18-20 minutes</li><li>Time cap: 24 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">4 rounds:</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">10 Weighted Hip Thrust @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Kneeling Banded Hip Extension @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 GHD Hip Raise @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Standing Banded Pallof Press (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">:30 sec Side Plank (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Around the World (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30yd Single DB Overhead Carry (Left– as heavy as possible)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30yd Single DB Overhead Carry (Right – as heavy as possible)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">*Rest 3 minutes b/t rounds</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Banded Hip Extension</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Hip Raise</a><br><a target="_blank" rel="noopener noreferrer" href=" Double DB Step Back Lunges Front Rack</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Banded Pallof Press</a><br><a target="_blank" rel="noopener noreferrer" href=" the Worlds</a></p>
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