CrossFit – Thu, Jan 25
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>-into-<br>8:00 AMRAP<br>5 Scap Pull Ups<br>5 Scap Push Ups<br>5 Bench Press (empty bar – build across sets)<br>5 Russian Kettlebell Swings (light)<br><br><strong>2. Strength Prep</strong><br>5 Bench Press 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>4 Kettlebell Swings (build in weight)<br>4 Push Ups</p>
Strength/Accessory
Bench Press (Weight)
<p>5 Bench Press x 5 sets @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Clint Barton (Time)
<p>Freedom (RX’d)<br>3 Rounds<br>30 Kettlebell Swings (53/35)<br>30 Push Ups<br>(KG conv: 24/16 KB)</p><p> </p><p>Independence<br>3 rounds<br>30 Kettlebell Swings (35/25)<br>30 Push Ups<br>(KG conv: 16/11 KB)</p><p> </p><p>Liberty<br>3 rounds<br>20 Russian Kettlebell Swings (light)<br>20 Bar Push Ups</p><ul><li>Target time: 6-8 minutes</li><li>Time cap: 10 minutes</li></ul>
Gymnastics
Gymnastics: Bar Muscle Up Prep (Day 1) (Checkmark)
<p><strong>4 Positions of the Bar Muscle Up:</strong><br>Position 1: Jump into Pike <br>Position 2: Arch <br>Position 3: Hollow Rock Around <br>Position 4: Support <br><br><strong>Warm Up: </strong><br>Advanced: <br>5 Reps of Position 1 <br>5 Reps of Position 1 & 2 <br>5 Reps of Positions 1,2 &3 <br>5 Reps of Bar Muscle Ups <br><br>Intermediate: <br>5 Reps of Position 1 <br>5 Reps of Position 1 & 2 <br>5 Reps of Positions 1,2,&3 <br><br>Novice: <br>10 Kip Swings <br>5 Strict Pull Ups OR 5 Ring Rows<br><br><strong>WORKOUT: </strong><br>Advanced: <br>Every 1:00 (6:00)<br>3 Bar Muscle Ups <br><br>Intermediate: <br>Every 1:00 (6:00) <br>1 Bar Muscle Up + 2 Strict Chest To Bar Strict <br><br>Novice: <br>Every 1:00 (6:00) <br>1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives</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>
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