CrossFit – Wed, May 22
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Air Bike or Row
-into-
6:00 AMRAP
10 Banded Pass Throughs
5 Elbow to Floor Stretch with Rotation (each side)
5 Hang Power Snatches
5 Overhead Squats
2. Workout Prep
2 sets:
5/4 Calorie Air Bike or 10/8 Calorie Row (build in pace)
2 Overhead Squats (build in weight)
Workout
Bene Gesserit (Time)
Freedom (RX’d)
6 rounds:
12/10 Calorie Air Bike or 16/13 Calorie Row
12 Overhead Squats (75/55)
(KG conv: 34/25)
Independence
6 rounds:
10/8 Cal Air Bike or 13/11 Calorie Row
12 Overhead Squats (65/45)
(KG conv: 29/20)
Liberty
6 rounds:
9/7 Cal Air Bike or 12/10 Calorie Row
12 SIngle Dumbbell Front Squat (light)
- Target time: 7-9 minutes
- Time cap: 12 minutes
Strength Accessory
Core Work (Checkmark)
4 sets:
- 15 Strict Hanging Leg Raise
- 30yd Single DB Overhead Carry (Left– as heavy as possible)
- 30yd Single DB Overhead Carry (Right – as heavy as possible)
- :30 sec Side Plank on Forearm (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)