CrossFit – Sat, Jan 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Crossover Symmetry or Banded 7’s<br>-into-<br>3 sets<br>10 Single Arm Dumbbell Bench Press (Each)<br>10 Alternating V-Ups<br>10 Ring Rows<br><br><strong>2. Workout Prep</strong><br>Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike.</p>
Workout
Miami Riverwalk (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>60 Bench Press (135/85) (split as needed)<br>800m Run (together)<br>40 Bench Press (155/95) (split as needed)<br>800m Run (together)<br>20 Bench Press (185/105) (split as needed)<br>800m Run (together)<br>(KG Conv Men: 61/70/83, Women: 39/43/48)<br><br>* Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed.</p><p> </p><p>Independence<br>Teams of 2<br>60 Bench Press (115/75)<br>500m Run (together)<br>40 Bench Press (135/85)<br>500m Run (together)<br>20 Bench Press (155/95)<br>500m Run (together)<br>(KG Conv Men: 52/61/70, Women: 34/39/43)</p><p> </p><p>Liberty<br>Teams of 2<br>40 Dumbbell Bench Press (light)<br>300m Run (together)<br>30 Dumbbell Bench Press (light)<br>300m Run (together)<br>20 Dumbbell Bench Press (light)<br>300m Run (together)</p><ul><li>Target time: sub 18 minutes</li><li>Time cap: 25 minutes</li></ul>
Gymnastics/Core
Gymnastics: Core Conditioning (Day 2) (Time)
<p>Advanced: <br>Accumulate 40 Strict Toes To Bar <br>Every time you break, Perform 5 Up Downs <br><br>Intermediate: <br>Accumulate 25 Strict Toes To Bar <br>Every time you break, Perform 5 Up Downs <br><br>Novice: <br>Accumulate 25 Tuck Ups <br>Every time you break, Perform 3 Up Downs</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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