CrossFit – Fri, Aug 9

August 9, 2024

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine:

-into-

8:00 AMRAP

10 Deadbug Bugs

10 Roll and Reach

5 Inch Worms

5 Deadlifts (empty bar-build across sets)

20 Single Unders

2. Strength

Deadlift for load:

10 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

3. Workout Prep

1 set:

10 Double Unders

1 Wall Walk

Strength/Accessory

Deadlift

Deadlift for load:

10 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Workout

Stockyards Rodeo (Time)

Freedom (RX’d)

50-40-30-20-10-20-30-40-50

Double Unders

5-4-3-2-1-2-3-4-5

Wall Walks

Independence

50-40-30-20-10-20-30-40-50

Double Unders

4-3-2-1-1-1-2-3-4

Wall Walks

Liberty

50-40-30-20-10-20-30-40-50

Single Unders

5-4-3-2-1-2-3-4-5

Inchworms

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Side Lying Rotations (each side)

10 Wall Jefferson Curls

2x 1 Min Pec Stretch

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.
Side Lying Rotations

Wall Jefferson Curls

Pec Stretch

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