CrossFit – Wed, Jan 31
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Chest Flys<br>-into-<br>6 min AMRAP<br>3 Shuttle Runs<br>3 Inch Worms<br>5/side Single DB Suitcase Deadlifts<br>5 Bench Press (empty – build in weight)<br><br><strong>2. Strength</strong><br>5 sets of 5 Bench Press @75% of Heavy Single (Week 1)<br>* Complete a set on the 2 min for 10 minutes.<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>1x50ft Shuttle Run<br>1 Wall Walk<br>3 Deadlifts (build in weight)</p>
Strength/Accessory
Bench Press (Weight)
<p>5 sets of 5 Bench Press @75% of Heavy Single (Week 1)<br>* Complete a set on the 2 min for 10 minutes.</p>
Workout
Cinnamon Raisin Bagel (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>15:00 AMRAP<br>10x50ft Shuttle Runs <br>5 Wall Walks <br>10x50ft Shuttle Runs<br>15 Deadlifts (185/125)<br>(KG conv: 83/56 DL, 15m Shuttle)</p><p> </p><p>Independence<br>15:00 AMRAP<br>10x50ft Shuttle Runs <br>3 Wall Walks <br>10x50ft Shuttle Runs<br>15 Deadlifts (155/105)<br>(KG conv: 70/48 DL, 15m Shuttle)</p><p> </p><p>Liberty<br>15:00 AMRAP<br>6x50ft Shuttle Runs <br>5 Inch Worms<br>6x50ft Shuttle Runs<br>10 Dumbbell Deadlifts (light)</p><ul><li>Target number of Rounds: 4 +Rounds</li><li>Minimum number of Rounds before scaling: 3.5 rounds</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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