CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Warm-Up (let’s get really warm !!)
21-15-9 (Women’s Calories 16-12-8)
Calorie Machine (any machine available)
Air Squats
9-7-5
Burpees
– into –
3 sets (empty bar)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
Warm-up
Warm-up (No Measure)
**2. Workout Prep**
1 set
30-second Row (workout pace)
5 Front Squats
Workout
Metcon (Time)
THUNDERCATS
3 rounds
1000m/850m Row
30 Front Squats (95/65)
TARGET SCORE
Target time: 17-19 minutes
Time cap: 24 minutes
SCALED OPTION
3 rounds
850m/750m Row
40 Air Squats
Accessory
Warm-up (No Measure)
DB Good Mornings
4 sets: 15 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
Accessory
Warm-up (No Measure)
Flat Bench DB Chest Fly
4 sets: 10 reps
*Build to a light/moderate weight and stay the same or build across all sets.
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Accessory
Warm-up (No Measure)
Inverted Skull Crusher
4 sets: 10 reps
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits
Mobility
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