CrossFit – Mon, Mar 11

CrossFit – Mon, Mar 11

Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Walking Lunge Steps + Torso Twist
5 Suitcase Sit-ups
4 Low Box Jumps
3 Inch Worms

2. Workout Prep
1 set:
4 Walking Lunge Steps
4 Box Jump Overs
4 V-Ups
1 Wall Walk

Workout
Kim Possible (5 Rounds for reps)

Freedom (RX’d)
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.

Independence
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Jump Overs (20”/16”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

Liberty
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Step Ups (20”)
Minute 3: Max Sit Ups
Minute 4: Max Inch Worms

  • Target Reps each set:
    No Target, Just Move!
  • Minimum Reps before scaling:
    Lunge: 15
    Box Jump Overs: 7
    V-Ups: 10
    Wall Walks: 3

Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

  • 12 Seated Chest Fly with Bands @ moderate weight – maintain quality
  • 10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility
Mobility

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