CrossFit – Mon, Sep 30
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 Machine</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;">10 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Cossack Squats</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;">3 inch worms</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Back Squats (empty bar – build in weight)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="color:rgb(103,106,108);font-size:13px;">6 sets x 2 Back Squats (75%)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-Every 1:30-</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">3. 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 Wall Balls</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Pull Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Wall Walk</span></p>
Strength/Accessory
Back Squat (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">6 sets x 2 Back Squats (75%)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:30-</span></p>
Workout
The Price is Right (2 Rounds for reps)
<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;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">15 Wall Balls (20/14) </span><br><span style="color:rgb(103,106,108);font-size:13px;">9 Pull Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Wall Walks</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest 3:00 between sets</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 9/6 WB)</span></p><p> </p><p>Independence<br>2 sets:<br>3 Rounds<br>12 Wall Balls (20/14) <br>8 Pull Ups<br>2 Wall Walks<br>-rest 3:00 between sets<br>(KG conv: 9/6 WB)</p><p> </p><p>Liberty<br>2 sets:<br>3 Rounds<br>10 Wall Ball Thrusters (light)<br>8 Ring Rows<br>3 Inch Worms<br>-rest 3:00 between sets</p><ul><li>Target time each set: Sub 5 minutes</li><li>Time cap each set: 7 minutes (overall time cap: 17 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;">1 Minute Couch Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Reverse Leg Raises</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</a><br><a target="_blank" rel="noopener noreferrer" href=" Leg Raises</a></p>
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