CrossFit – Thu, Jan 11
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>-into-<br>8 min AMRAP<br>45-second Machine<br>10 Alternating V-Ups<br>5 Deadlifts (empty-build across sets)<br><br><strong>2. Strength Prep</strong><br>Heavy Single Deadlifts (10:00)<br><br><strong>3. Workout Prep</strong><br>2 sets: <br>10ft Sandbag Carry (build-in weight)<br>5 Abmat Sit ups</p>
Strength/Accessory
Deadlift (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
Little Havana (Time)
<p>Freedom (RX’d)<br>50-40-30-20-10<br>Abmat Sit ups<br>100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)<br>(KG conv: 70/45 SB, 32.5/22.5 KBs/DBs)</p><p> </p><p>Independence<br>50-40-30-20-10<br>Abmat Sit ups<br>100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)<br>(KG conv: 45/32.5 SB, 22.5/15 KBs/DBs)</p><p> </p><p>Liberty<br>30-25-20-15-10<br>Abmat Sit ups<br>100ft Farmer Carry (light)</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 15 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 Seal Pose</p>
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