CrossFit – Sat, Jan 20
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry Warm Up or Banded 7’s<br>-into-<br>3 sets:<br>50ft Sled Push (empty)<br>10 Single Arm Dumbbell Push Press (each)<br>10 Jumping Air Squats <br><br><strong>2. Workout Prep</strong><br>2 sets: <br>25ft Sled Push (increase weight)<br>3 Handstand Push-ups</p>
Workout
Gala (3 Rounds for reps)
<p>Freedom (RX’d) <br>Teams of 2<br>3 sets (each/1:1)<br>15-10-5<br>Handstand Push Ups<br>*50ft Sled Push (4×45/3×45) (Or 25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups*<br>(KG conv: Sled 80/60, DBs 22.5s/15s)</p><p> </p><p>Independence<br>Teams of 2<br>3 sets (each/1:1)<br>12-8-4<br>Handstand Push Ups<br>(50ft Sled Push (3×45/2×45) (Or 25ft Dumbbell Front Rack Walking Lunge (35s/25s)) after each set of Handstand Push ups)<br>(KG conv: Sled 60/40, DBs 15s/10s)</p><p> </p><p>Liberty<br>Teams of 2<br>3 sets (each/1:1)<br>15-10-5<br>Dumbbell Push Press (light)<br>(50ft Sled Push (2×45/1×45) (Or 25ft Walking Lunge, unweighted) after each set of Handstand Push ups)<br>(KG conv: Sled 40/20))</p><ul><li>Target time each set: 3 – 3:30</li><li>Time cap each set: 4 minutes</li><li>Total workout cap: 24 minutes</li></ul>
Gymnastics/Core
Gymnastics: Core Conditioning (Day 2) (Checkmark)
<p>Advanced: <br>Every minute on the minute for 6 minutes <br>14 Alternating V Ups <br><br>Intermediate: <br>Every minute on the minute for 6 minutes <br>12 Alternating V Ups <br><br>Novice: <br>Every minute on the minute for 6 minutes <br>8-10 Alternating V Ups</p>
Strength/Accessory
Mayhem Mini-Pump – Lower Body Push/Pull (Checkmark)
<p>4 Rounds</p><ul><li>10 Elevated Heel Goblet Squat</li><li>10 Barbell Romanian Deadlift @ moderate weight – maintain quality</li><li>30 yd DB Walking Lunges @ moderate weight – maintain quality</li><li>15 Seated Dumbbell Calf Raise @ moderate weight</li></ul><p>-Rest 3 min b/t round-</p>
Cooldown/Mobility
Mobility
<p>1 min forward fold (wide legs)<br>1 min seal pose<br>1 min trap smash with Barbell (each side)</p>
Add Comment