CrossFit – Fri, Jul 12

CrossFit – Fri, Jul 12

Warm Up

1. Movement Prep/Activation

2 sets
10 Cossack Squats
10 Banded Pass Throughs
10 Banded Strict Press
8:00 AMRAP
5 Kip Swings
5 Hang Muscle Snatch (empty bar)
5 Overhead Squats (empty bar)
10 Sit Ups

2. Workout Prep
3 sets:
3 Overhead Squats (build in weight)
3 Toes to Bar

The Ballad of Songbirds & Snakes (Time)

Freedom (RX’d)

5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
(KG conv: 52.5/35 OHS)

5 Rounds
7 Overhead Squats (95/65)
9 Toes to Bar
(KG conv: 42.5/30 OHS)

5 Rounds
7 Dumbbell Front Squats (light)
11 Hanging Knee Raises

Target time: 5-7 minutes
Time cap: 9 minutes

Turkish Get Up (Weight)

Review form, then build up to a heavy Turkish Get Up with good form on each side.

Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.

Take 70-80% of the top weight and complete:
5 sets
2 Turkish Get-Ups (Left+Right)


3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 45 Second Ring Tricep Stretch
2x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix