CrossFit – Fri, Mar 29

CrossFit – Fri, Mar 29

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Hang Clean High Elbows (empty)
4 Hang Muscle Cleans (empty)
3 Hang Power Cleans (empty)
5 Pike Push Ups

2. Workout Prep
3 sets:
3 Hang Power Cleans (build-in weight)
2 Strict Handstand Push Ups

Gymnastic Skill Review (Checkmark)

Take 10-15 min to practice Handstand Push-ups and work on efficiency.

Workout
Between the Lions (4 Rounds for reps)

Freedom (RX’d)
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)
(KG conv: 70/48 HPC)

Independence
Every 4:00 (4 sets)
10 Hang Power Cleans (135/95)
10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups
10 Hang Power Cleans (135/95)
(KG conv: 61/43 HPC)

Liberty
Every 4:00 (4 sets)
10 Dumbbell Cleans (light)
20 Dumbbell Shoulder Press (light)
10 Dumbbell Cleans (light)

  • Target time each set: 1:30-2:00
  • Time cap per set: 3 minutes

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)