CrossFit – Tue, Sep 17
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;">3:00 Row (build in pace)</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;">6:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Kip Swings</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Hanging Knee Raises</span><br><span style="color:rgb(103,106,108);font-size:13px;">8 Dumbbell Snatches (light)</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 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;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">5/ Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Hang Dumbbell Snatch (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Toes to Bar</span></p>
Workout
Taco (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;">50/40 Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">40 Alternating Hang Dumbbell Snatch (50/35)</span><br><span style="color:rgb(103,106,108);font-size:13px;">40 Toes to Bar</span><br><span style="color:rgb(103,106,108);font-size:13px;">40 Alternating Hang Dumbbell Snatch (50/35)</span><br><span style="color:rgb(103,106,108);font-size:13px;">50/40 Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15 DB)</span></p><p> </p><p>Independence<br>40/32 Calorie Row<br>40 Hang Dumbbell Snatch (35/25)<br>30 Toes to Bar<br>40 Hang Dumbbell Snatch (35/25)<br>40/32 Calorie Row<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>30/24 Calorie Row<br>30 Hang Dumbbell Snatch (light)<br>20 Hanging Knee Raises<br>30 Hang Dumbbell Snatch (light)<br>30/24 Calorie Row</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 18 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 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">12 Plate Front Raise @ moderate weight – maintain quality RPE 7</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">-Rest 1 min between rounds-</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Press</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Front Raise</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Drag Curls</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;">2 Minutes Bench Stretch for Lats</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Wall Jefferson Curls</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 45 Seconds Ring Tricep 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=" Stretch for Lats</a><br><a target="_blank" rel="noopener noreferrer" href=" Jefferson Curls</a><br><a target="_blank" rel="noopener noreferrer" href=" Tricep Stretch</a></p>
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