CrossFit – Thu, Oct 3
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;">8:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Glute Bridges</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Deadbugs</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Bird Dogs</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Roll and Reach</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Deadlifts (empty bar – build across sets)</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 Deadlifts (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;">4 Front Rack Lunges (build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 Toes to Bar</span></p>
Strength/Accessory
Deadlift (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">6 sets x 2 Deadlifts (75%)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:30-</span></p>
Workout
Are you smarter than a 5th Grader? (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;">21-18-15-12-9-6</span><br><span style="color:rgb(103,106,108);font-size:13px;">Front Rack Lunge (95/65)</span><br><span style="color:rgb(103,106,108);font-size:13px;">Toes to Bar</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 42.5/30 Lunges)</span></p><p> </p><p>Independence<br>21-18-15-12-9-6<br>Front Rack Lunge (75/55)<br>Knees to Elbows<br>(KG conv: 35/25 Lunges)</p><p> </p><p>Liberty<br>21-18-15-12-9-6<br>Single Dumbbell Front Rack Lunge (light)<br>Hanging Knee Raises</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 14 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 Posterior Shoulder Smash</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Band Wrist Mobilization</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Barbell Forearm Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 15 Side Lying Rotations (each side)</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=" Shoulder Smash</a><br><a target="_blank" rel="noopener noreferrer" href=" Wrist Mobilization</a><br><a target="_blank" rel="noopener noreferrer" href=" Forearm Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Lying Rotations</a></p>
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