CrossFit – Fri, Jan 12
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 PVC Pipe pass-throughs<br>10 PVC Around the Worlds (left and right)<br>-into-<br>3 sets:<br>:30 Jump Rope<br>5 Snatch Grip Deadlifts (empty bar)<br>4 Hang Muscle Snatches (empty bar)<br>3 Power Snatches (empty bar)<br>5 Roll and Reach<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>10 Double Unders<br>2 Power Snatch (build-in weight)</p>
Workout
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#
<p>Freedom (RX’d)<br>10:00 Amrap<br>30 Double Unders<br>15 Power Snatch (75/55)<br>(KG Conv: 34/25)</p><p> </p><p>Independence<br>10:00 Amrap<br>30 Double Unders<br>15 Power Snatch (55/45)<br>(KG Conv: 25/20)</p><p> </p><p>Liberty<br>10:00 Amrap<br>30 Single Unders<br>14 Alternating Dumbbell Snatch (light)</p><ul><li>Target number of Rounds: 7+ rounds</li><li>Minimum number of Rounds before scaling: 5 rounds</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Curls @ moderate weight – maintain quality</li><li>10 Standing KB Crush Grip French Press @ moderate weight – maintain quality</li></ul><p>-Rest 2 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
Add Comment