CrossFit Modern – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
10:00 AMRAP
1:00 Bike Erg or Air Bike
3 Back Squats (empty bar- build in weight)
10 Suitcase sit up
2. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
3 Back Squats (build in weight)
Workout
Mr. Wizards World (5 Rounds for time)
Freedom (RX’d)
Teams of 4
5 sets (each)
20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike)
10 Back Squats (185/125)
* The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!!
(KG conv: 83/56 BS)
Independence
Teams of 4
5 sets (each)
16/13 Calorie Bike Erg FAST! (OR 12/10 Calorie Air Bike)
10 Back Squats (155/105)
Next partner starts when the squats are finished
(KG conv: 70/48 BS)
Liberty
Teams of 4
5 sets (each)
12/10 Calorie Bike Erg FAST! (OR 10/8 Calorie Air Bike)
10 Dumbbell Front Squats (light)
Next partner starts when the squats are finished
Target time each set: 1:15-1:30 seconds
Time cap each set: 1:45
Overall time cap: 35 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Standing DB Lateral Raise @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
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