CrossFit – Sun, Dec 7

American Fit Co Northwest – CrossFit

Workout Option 1

Scrooge McDuck (Time)

Freedom (RX’d)

30-25-20-15-10-5

Kettlebell Swings (53/35)

50ft Walking Lunge

(KG conv: KB 22.5/15)

Independence

30-25-20-15-10-5

Kettlebell Swings (35/26)

50ft Walking Lunge

(KG conv: KB 16/12)

Liberty

21-18-15-12-9-6

Russian Kettlebell Swings (light)

25ft Walking Lunge

Target time: 8-10 minutes

Time cap: 15 minutes

Workout Option 2

Recovery Workout (Checkmark)

Recovery Workout

45 minutes at a steady pace:

800m Run (or 1000m Row or Ski)

30 Sec Wall Facing Plate Step Up

1,600m Bike Erg or 120/100 calorie Air Bike

30 Sec Side Plank (each side)
Handstand Plate Up Downs

Scaled options:

Box Handstand Plate Up Downs The scaled option in this video.

Plank Plate Up/Down: hold a plank on hands with a plate on the floor between your hands. Walk your hands onto the plate, then back down.

Workout Option 3

Mayhem Racing (6 Rounds for time)

Warm-up:

3 minute row, bike, or run

-Then-

2 rounds:

10 glute bridges

5 inchworm push-ups

10 alternating lunges

15m light sled push

-Then-

2 rounds:

15m sled push (build sled weight towards workout weight)

150m row (build in pace)

Workout:

Teams of 2:

6 sets (each, 1:1)

50m Sled Push

500m Row

Prescribed Sled Weights:

Females: 3 × 45# plates (3 × 20 kg)

Males: 4 × 45# plates (4 × 20 kg)