CrossFit – Sat, Apr 6

Warm Up

1. Movement Prep/Activation
6 sets:
Tabata Machine: 20 secs on/10 secs off
*Pace should be moderate/fast, not a Sprint –
3 sets:
20-30 second Dead Hang (pull-up bar)
10 Goblet Squats

2. Workout Prep
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

Return of the Jedi (Time)

Freedom (RX’d)
Partner Workout:
500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run
One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired.
* Repeat from Aug 13th, 2022
(KG conv: 32.5/22.5 Farmer)

Partner Workout:
400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run
(Partner Must Hold 2×70/50 in farmers hold)
(Switch on the bike as desired)
(KG: 32.5/22.5)

Partner Workout:

250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run

(Partner Must Hold 2 dumbbells in farmers hold, light)

(Switch on the bike as desired)

  • Target time: 28-32 minutes
  • Time cap: 40 minutes

Core (Checkmark)

4 sets:

  • 10 Overhead Plate Situps
  • 10 Strict Hanging Leg Raise
  • 15 Oblique twists with med ball (each side)
  • 7 Alligator Rolls (each side)

Rest 2:00 between sets


1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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