CrossFit – Thu, Dec 21

Warm-up
Warm Up

1. Movement Prep/Activation

5 Rounds of Rowling

Penalty is Burpees over Rower (Max penalty reps=5)

2. Workout Prep

2 sets:

15-second Sprints!

*Practice ramping up the rower and then settle into a pace around the 6-8 second mark.

-rest 2:00 between-

Workout
“HELP ME….I’M FEELING” (Part A) (Time)

Freedom (RX’d)

Part A:

For Time:

Max Effort, 500m Row

-Rest till 10:00, then Part B-

Independence
No Change to Workout

Liberty
Part A:
For Time:
Max Effort, 300m Row
-Rest till 10:00, then Part B-

Target time: 1:20-1:30/1:35-1:50
Time cap: 2:30/3 minutes

“HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps)

Freedom (RX’d)

Part B:
Death by Shuttle Runs
* Each shuttle run = 25 feet down + 25 feet back (50 feet total)

Independence
No Change to Workout

Liberty
Part B:
Death by Shuttle Runs (25ft)
* Each rep is 25 feet in one direction.

Target Round: Into the round of 11 shuttle runs
Minimum Round before scaling: into the round of 9 shuttle runs

Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)

3 Rounds

  • 12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
  • 12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Cooldown/Mobility
Mobility
<ul><li><span style="color:rgb(0,0,0);">1 min foot smash w/ lacrosse ball (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Couch Stretch (each side)</span></li><li><span style="color:rgb(0,0,0);">1 min Seal Pose</span></li></ul>

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