CrossFit – Tue, Mar 19
Warm-up
Warm Up
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
5 Inch Worms
10 Suitcases
10 Iron Cross
10 Scorpions
5 Deadlifts (empty bar- build across sets)
2. Strength
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
4 Deadlifts (build-in weight)
2 Burpee Over Bar
Strength/Accessory
Deadlift (Weight)
Workout
“They’re Magically Delicious” (Time)
Freedom (RX’d)
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar
(KG conv: 102/70)
Independence
3 Rounds
15 Deadlifts (185/125)
15 Burpee Over Bar
(KG conv: 83/56)
Liberty
3 Rounds
15 Dumbbell Deadlifts (light)
10 Up Downs
- Target time: 4-5 minutes
- Time cap: 9 minutes
Cooldown/Mobility
Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *