CrossFit – Mon, Sep 23
Warm-up
Warm-up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br>10:00 AMRAP<br>1:00 Ski or Row<br>5 Deadlifts (empty bar – build across)<br>1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)<br>10 V-Ups</p><p>2. Workout Prep<br>3 sets:<br>5/4 Calorie Ski (Or Row)<br>5 Deadlifts (build in weight)<br>1 Rope Climb (half way)<br>5 GHDs Or V-ups</p>
Workout
Midline Climb (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;">30 Deadlifts (185/125)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rope Climbs (Or 6 Strict Pull Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30/24 Calorie Ski Erg (Or Row)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rope Climbs (Or 6 Strict Pull Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 GHD Sit-ups (Or V-Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rope Climbs (Or 6 Strict Pull Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 GHD Sit-ups (Or V-Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rope Climbs (Or 6 Strict Pull Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30/24 Calorie Ski Erg (Or Row)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rope Climbs (Or 6 Strict Pull Ups)</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 Deadlifts (185/125)</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 85/57.5 DL)</span></p><p> </p><p>Independence<br>30 Deadlifts (155/105)<br>1 Rope Climb (Or 3 Strict Pull Ups)<br>25/20 Calorie Ski Erg (Or Row)<br>1 Rope Climbs (Or 3 Strict Pull Ups)<br>20 GHD Sit-ups (Or V-Ups)<br>1 Rope Climb (Or 3 Strict Pull Ups)<br>20 GHD Sit-ups (Or V-Ups)<br>1 Rope Climb (Or 3 Strict Pull Ups)<br>25/20 Calorie Ski Erg (Or Row)<br>1 Rope Climbs (Or 3 Strict Pull Ups)<br>30 Deadlifts (155/105)<br>(KG conv: 70/47.5 DL)</p><p> </p><p>Liberty<br>30 Dumbbell Deadlifts (light)<br>10 Ring Rows<br>20/16 Calorie Row<br>10 RIng Rows<br>30 SIt Ups<br>10 Ring Rows<br>30 Sit Ups<br>10 Ring Rows<br>20/16 Calorie Row<br>10 RIng Rows<br>30 Dumbbell Deadlifts (light)</p><ul><li>Target time: Sub 20 minutes</li><li>Time cap: 30 minutes</li></ul>
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;">20 Shoo the Cat</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Minutes Bench Stretch for Lats</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=" the Cat</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch for Lats</a></p>
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