CrossFit – Fri, Apr 19

Announcements

Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

โš ๏ธ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

3 sets:

5 Single Arm Dumbbell Push Press (left and right)

5 Single Arm Dumbbell Bench Press (left and right)

10 Alternating V-Ups

5 Knee Hand Release Push Ups

2. Workout Prep

2 sets:

100m Ski (Or Row)

2 Strict Handstand Push Ups

2 Dumbbell Bench Press (Build in weight)

Workout

Merman (3 Rounds for reps)

Freedom (RX’d)

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2×50/35)

(KG conv: 22.5/15 DBs)

Independence

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Handstand Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Push Ups

-rest 5:00-

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2×35/25)

(KG conv: 15/10 DBs)

Liberty

7:00 AMRAP

750/650m Ski (OR Row)

In remaining time:

Max reps Dumbbell Push Press

-rest 5:00-

7:00 AMRAP

750/650m Ski (OR Row)

In remaining time:

Max reps elevated Bar Push Ups

-rest 5:00-

7:00 AMRAP

750/650m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (light)

Target number of reps each set:

Set 1: 20+ Reps

Set 2: 30+ Reps

Set 3: 30+ Reps

Minimum number of reps before scaling:

Set 1: 15 Reps

Set 2: 20 Reps

Set 3: 20 Reps

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)