CrossFit – Thu, Jul 17

Strength Warm up

Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Tempo box back squat (Weight)

*Do a set every 2 minutes.

5 Sets
5 Tempo Box Back Squat @8-8.5/10 RPE
*Tempo is 32X1 (3 seconds down, 2 second pause, explode up, 1 second pause before next rep)

Metcon Warm Up

Movement Prep/Activation
2 Sets
:30 Barbell Front Rack Stretch
10 No Push Up Burpee
:30 Straight Arm Plank
-Then-
Warm up to workout weights.

2. Workout Prep
1 Set (at workout pace)
3 Front squats (at workout weight, each)
3 Synchro bar-facing burpees
25ft Carry w/weight and object used.

Larry (Time)

Partner Version – “Larry”

21-18-15-12-9-6-3
Front Squats (135/95) (split as desired)
Synchro Bar-Facing Burpees
*200m Sandbag (80/50) Carry after each round [OR 150m Sandbag Carry with (100/70) OR 150m Farmers Carry (2×50/35)]

*Larry is a hero workout prescribed with an 80# sandbag for males, but if you only have a 70#, you can carry it 230m and mark it Rx.
**This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine.

• Intended Workout RPE: 8.5 – 85% – high intensity

• Target Time: 18-20 minutes

• Time Cap: 25 minutes

Cool Down

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

2x 8 Bretzel
20x Scorpion Kicks (each side)
3x 10 Foam Roller Thoracic Extensions

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