CrossFit – Wed, Sep 11
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </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;">1:00 Bike (build in pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Inch Worms</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;">-With Partner-</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;">5/4 Calorie Air Bike (practice transitions)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Synchro Burpees</span></p>
Workout
343 (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;">343/275 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">- Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees </span><br><span style="color:rgb(103,106,108);font-size:13px;">Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees. </span><br><br><span style="color:rgb(103,106,108);font-size:13px;">This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.</span></p><p> </p><p>Independence<br>Teams of 2:<br>275/220 Calorie Air Bike<br>Every 3:00 and 0:00, stop and perform 11 Synchro Burpees</p><p> </p><p>Liberty<br>Teams of 2:<br>200/170 Calorie Air Bike<br>Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs</p><ul><li>Target time: 25-27 minutes</li><li>Time cap: 32 minutes</li></ul>
Strength Accessory
Mayhem Mini-Pump –Arms and Shoulders (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 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">-Rest 1 min b/t rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Dumbbell Hammer Curls</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Skull Crushers</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 1 Min Ring Bicep Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 45 Sec Ring Tricep Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">45 Sec Supine Twists</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=" Bicep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Tricep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Twists</a></p>
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