CrossFit – Tue, Jan 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass Throughs<br>-into-<br>3 sets<br>5 Kip Swings<br>1 Wall Walk + 10 Shoulder Taps<br>5 Back Squats (empty bar- build across sets)<br><br><strong>2. Strength Prep</strong><br>5 Back Squat x 5 sets @65% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets<br>3 Toes to Bar<br>10ft Handstand Walk<br>3 Hang Power Cleans (build in weight)</p>
Strength/Accessory
Back Squat (Weight)
<p>5 Back Squat x 5 sets @65% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Honeycrisp (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>15:00 AMRAP<br>10 Toes to Bar<br>25ft Handstand Walk (Or 3 Wall Walks)<br>10 Hang Power Cleans (95/65)<br>(KG conv: HPC 43/29)</p><p> </p><p>Independence<br>15:00 AMRAP<br>8 Toes to Bar<br>15ft Handstand Walk (Or 2 Wall Walks)<br>8 Hang Power Cleans (95/65)<br>(KG conv: HPC 43/29)</p><p> </p><p>Liberty<br>15:00 AMRAP<br>10 Hang Knee Raises<br>25ft Bear Crawl<br>10 Hang Dumbbell Cleans (light)</p><ul><li>Target number of Rounds: 7+ Rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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