CrossFit – Fri, Dec 15
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>2 sets:</p><p>10 Banded Face Pulls</p><p>10 Banded Glute Bridges</p><p>-into-</p><p>3 sets:</p><p>5 Deadlifts (empty bar – build across sets)</p><p>10 Deadbugs</p><p>5 inch Worms</p><p> </p><p><strong>2. Strength Prep</strong></p><p>5 sets x 1 Deadlift @90% of 1RM</p><p>*Complete 1 set every 2:00</p><p> </p><p><strong>3. Workout Prep</strong></p><p>Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building.</p>
Strength/Accessory
Deadlift (Weight)
<p>5 sets x 1 Deadlifts @90% of 1RM</p><p>* Complete a set on the 2 minutes</p>
Workout
Moreton Bay Bug (Time)
<p>Freedom (RX’d)</p><p>Teams of 2</p><p>12 Wall Walks</p><p>24 Power Cleans (115/80)</p><p>10 Wall Walks</p><p>20 Power Cleans (135/95)</p><p>8 Wall Walks</p><p>16 Power Cleans (155/105)</p><p>6 Wall Walks</p><p>12 Power Cleans (185/125)</p><p>4 Wall Walks</p><p>8 Power Cleans (205/135)</p><p>2 Wall Walks</p><p>4 Power Cleans (225/155)</p><p>(KG conv: 50/35, 60/45, 70/50, 80/55, 90/60, 100/70)</p><p> </p><p>Independence</p><p>Teams of 2</p><p>10 Wall Walk</p><p>20 Power Cleans (95/65)</p><p>8 Wall Walk</p><p>16 Power Cleans (115/80)</p><p>6 Wall Walk</p><p>12 Power Cleans (135/95)</p><p>4 Wall Walk</p><p>8 Power Cleans (155/105)</p><p>2 Wall Walk</p><p>4 Power Cleans (185/125)</p><p>1 Wall Walk</p><p>2 Power Cleans (205/135)</p><p>(KG conv: 40/30, 50/35, 60/45, 70/50, 80/55, 90/60)</p><p> </p><p>Liberty</p><p>Teams of 2</p><p>5x25ft Bear Crawl (each 1:1)</p><p>24 Dumbbell Power Cleans (light)</p><p>4x25ft Bear Crawl (each 1:1)</p><p>20 Dumbbell Power Cleans (light)</p><p>3x25ft Bear Crawl (each 1:1)</p><p>16 Dumbbell Power Cleans (light)</p><p>2x25ft Bear Crawl (each 1:1)</p><p>12 Dumbbell Power Cleans (light)</p><p>1x25ft Bear Crawl (each 1:1)</p><p>8 Dumbbell Power Cleans (light)</p><p>1x25ft Bear Crawl (each 1:1)</p><p>4 Dumbbell Power Cleans (light)</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<ul><li>1 min tricep smash (each)</li><li>1 min overhead banded distraction (each)</li><li>1 min Barbell grip smash (each side)</li></ul>
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