CrossFit – Tue, Jan 23
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>10 Banded Good Mornings<br>-into-<br>3 sets<br>30-second Row<br>5 Deadlifts (empty bar)<br>5 Front Squats (empty bar)<br>5 Push Press (empty bar)<br>5 Thrusters (empty bar)<br>4 Box Step Ups (each side)<br><br><strong>2. Strength Prep</strong><br>5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>20-second Row (Build in pace)<br>4 Box Jump Overs<br>2 Thrusters (build in weight)</p>
Strength/Accessory
Deadlift (Weight)
<p>5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Steve Rogers (4 Rounds for reps)
<p>Freedom (RX’d)<br>4 Sets<br>2:00 AMRAP<br>200/175m Row<br>12 Box Jump Overs (20)<br>Max Thrusters (95/65)<br>-rest 2:00 between sets-<br>(KG conv: 43/29 Thrusters)</p><p> </p><p>Independence<br>4 Sets<br>2:00 AMRAP<br>200/175m Row<br>10 Box Jump Overs (20)<br>Max Thrusters (75/55)<br>-rest 2:00 between sets-<br>(KG conv: 34/25 Thrusters)</p><p> </p><p>Liberty<br>4 Sets<br>2:00 AMRAP<br>175/150m Row<br>10 Box Step Ups (20)<br>Max Dumbbell Thrusters (light)<br>-rest 2:00 between sets-</p><ul><li>Target number of reps each set: 12+ Reps</li><li>Minimum number of reps before scaling: 8 reps</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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