CrossFit – Mon, Jan 8
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry<br>-into-<br>8 min AMRAP<br>5 Kip Swings<br>5 Dynamic Squat Stretch<br>3 Inch Worms<br>3 Up-downs over bar<br>10 PVC Passthroughs<br><br><strong>2. Strength Prep</strong><br>Heavy Single Back Squats (10:00)<br><br><strong>3. Workout Prep</strong><br>1 set:<br>3 Pull Ups<br>3 Back Squats<br>3 Burpees<br>2 Chest to Bar<br>2 Front Squats<br>2 Burpee to 6in target<br>1 Bar Muscle Up<br>1 Overhead Squat<br>1 Bar Facing Burpee</p>
Strength/Accessory
Back Squat (Weight)
<p>Build to a Heavy Single (10-12 minutes)<br><br>* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
South Beach (3 Rounds for reps)
<p>Freedom (RX’d)<br>30 Pull-ups<br>30 Back Squats (95/65)<br>30 Burpees<br>-Rest 1:00-<br>20 Chest to Bar<br>20 Front Squats (115/80)<br>20 Burpees to 6 inch target<br>-Rest 1:00-<br>10 Bar Muscle Ups<br>10 Overhead Squats (135/95)<br>10 Bar Facing Burpees<br>(KG conv: 43/29 BS, 52/36 FS, 61/43 OHS)</p><p> </p><p>Independence<br>25 Pull-ups<br>30 Back Squats (75/55)<br>25 Burpees<br>-Rest 1:00-<br>15 Chest to Bar<br>20 Front Squats (95/65)<br>15 Burpees to 6 inch target<br>-Rest 1:00-<br>7 Bar Muscle Ups (Or 14 Strict Pull Ups)<br>10 Overhead Squats (115/80)<br>7 Bar Facing Burpees<br>(KG conv: 34/25 BS, 43/29 FS, 52/36 OHS)</p><p> </p><p>Liberty<br>20 Ring Rows<br>20 Dumbbell Squats (light)<br>20 Up Downs<br>-Rest 1:00-<br>15 Jumping Pull Ups<br>15 Dumbbell Squats (light)<br>15 Up Downs to 4in Target<br>-Rest 1:00-<br>10 Jumping Chest to Bar<br>10 Dumbbell Squats (light/mod)<br>10 Burpees</p><ul><li>Target time each set: <br>Set 1: 3:30-4:30<br>Set 2: 3:00-4:00<br>Set 3: 2:30-3:30</li><li>Time cap each set: <br>Set 1: 6:00<br>Set 2: 5:00<br>Set 3: 4:00</li><li>Total workout time cap (including rest): 17 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Bicep Wall Stretch</p>
Add Comment