CrossFit – Wed, Oct 30
Warm-up
Warm Up
1. Movement Prep/Activation
8:00 AMRAP
20-second Single Leg Glute Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
2.
2 sets:
50m Run (build in pace)
3 V-Ups
Strength Accessory
Shoulder Press (4×4 For load
Look to get up to around 80% )
Look to get up to around 80% )
Workout
Superstition (5 Rounds for reps)
Freedom (RX’d)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
Independence
No Change to Workout
Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-
- Target number of Reps each set: 20+ reps
- Minimum number of Reps each set before scaling: 15 reps
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Pigeon Stretch Drops
2x 10 Foam Roll Up Wall
1 Minute Foot Smash
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.
Pigeon Stretch Drops
Foam Roll Up Wall
Foot Smash