CrossFit – Fri, Jan 19
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8 min AMRAP<br>30 Single Unders<br>15 Double Unders<br>5 Front Squats<br>5 Push Press<br>5 Thrusters<br><br><strong>2. Workout Prep</strong><br>1 set:<br>10 Double Unders<br>5 Thrusters (at workout weight)<br>10 Single Unders</p>
Workout
Red Delicious (Time)
<p>Freedom (RX’d)<br>100 Double Unders<br>50 Thrusters (45/35)<br>200 Single Unders<br>50 Thrusters (45/35)<br>100 Double Unders<br>(KG conv: Thrusters 20/15)</p><p> </p><p>Independence<br>75 Double Unders<br>35 Thrusters (45/35)<br>150 Single Unders<br>35 Thrusters (45/35)<br>75 Double Unders<br>(KG conv: Thrusters 20/15)</p><p> </p><p>Liberty<br>50 Double Unders<br>30 Dumbbell Thrusters (light)<br>100 Single Unders<br>30 Dumbbell Thrusters (light)<br>50 Double Unders</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Bike and Biceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality</li><li>10 DB Spider Curls @ moderate weight – maintain quality</li></ul><p>-Rest 1 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min tricep smash (each)<br>1 min overhead banded distraction (each)<br>1 min Barbell grip smash (each side)</p>
Add Comment