CrossFit – Wed, Jan 24
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Tabata <br>6 sets each (20-seconds on/10-seconds off)<br>Air Bike<br>Jump Rope<br>5 Banded Back Squats (empty bar)<br><br><strong>2. Strength Prep</strong><br>5 Back Squat 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>1 set:<br>5/4 Calorie Air Bike<br>10 Double Unders</p>
Strength/Accessory
Back Squat (Weight)
<p>5 Back Squat x 5 sets @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Peter Parker (5 Rounds for reps)
<p>Freedom (RX’d)<br>Every 3:00 (5 sets)<br>12/10 Calorie Air Bike<br>60 Double Unders<br>12/10 Calorie Air Bike</p><p> </p><p>Independence<br>Every 3:00 (5 sets)<br>10/8 Calorie Air Bike<br>50 Double Unders<br>10/8 Calorie Air Bike</p><p> </p><p>Liberty<br>Every 3:00 (5 sets)<br>8/7 Calorie Air Bike<br>50 Single Unders<br>8/7 Calorie Air Bike</p><ul><li>Target time each set: 1:30-1:45</li><li>Time cap each set: 2:30</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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