CrossFit – Wed, Jan 17
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 min Row (:30 easy, :20 mod, :10 fast)<br>-into-<br>3 sets<br>5 Bench Press (empty bar- build across sets)<br>10 Step Back Lunges<br>2 Zombie Rope Climbs<br><br><strong>2. Strength Prep</strong><br>5 Bench Press 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>1 set:<br>5/4 Calorie Row (at workout pace)<br>4 Jumping Split Lunges<br>1 Rope Climb</p>
Strength/Accessory
Bench Press (Weight)
<p>5 Bench Press x 5 sets @65% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
McIntosh (Time)
<p>Freedom (RX’d)<br>2 rounds<br>40/32 Calorie Row<br>30 Jumping Split Lunges<br>5 Rope Climbs (Or 20 Strict Pull Ups)</p><p> </p><p>Independence<br>2 rounds<br>32/24 Calorie Row<br>24 Jumping Split Lunges<br>4 Rope Climbs (Or 16 Strict Pull Ups)</p><p> </p><p>Liberty<br>2 rounds<br>25/20 Calorie Row<br>20 Step-Back Lunges<br>10 Zombie Rope Climbs (Or 30 Ring Rows)</p><ul><li>Target time: sub 12 minutes</li><li>Time cap: 16 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>
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