CrossFit – Fri, Jan 5
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s<br>-into-<br>8:00 AMRAP<br>4 Burpee Deadlifts (one dumbbell/ 2 on each side)<br>4 Hang Dumbbell Snatch (each)<br>4 Kip Swings<br>4 Jumping Pull Ups</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets:<br>2 Devils Press<br>4 Pull Ups</p>
Workout
Meredith Blake (Time)
<p>Freedom (RX’d)<br>21-15-9<br>Devil press (35s/25s)<br>42-30-18 <br>Pull Ups</p><p> </p><p>Independence<br>21-15-9<br>Devil press (25s/15s)<br>30-24-18 <br>Pull Ups</p><p> </p><p>Liberty<br>21-15-9<br>Dumbbell Clean and Jerks (light)<br>30-24-18<br>Rings Rows</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 14 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
<p>4 rounds:</p><ul><li>8 Rear foot elevated DB Split Squat (each side) @ moderate weight</li><li>10 Single Leg DB Hip Thrust @ moderate weight</li></ul><p>*Rest 2 minutes b/t rounds</p>
Cooldown/Mobility
Mobility
<p>1 min tricep smash (each)<br>1 min overhead banded distraction (each)<br>1 min Barbell grip smash (each side)</p>
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