CrossFit – Sat, Feb 3
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warmup<br>-into-<br>3 sets:<br>30-sec easy row<br>15 yd sled push (easy)(Or 10 yd walking lunge)<br>15 yd sled push (moderate) (Or 10 yd walking lunge backwards)<br>5 Muscle Cleans<br>5 Hang Power Cleans<br>5 Front Squats<br><br><strong>2. Workout Prep</strong><br>2 sets: (each/1:2)<br>100m Row<br>25 yd Sled Push (workout weight)<br>2 Squat Cleans (build in weight)</p>
Workout
Blueberry Bagel (7 Rounds for reps)
<p>Freedom (RX’d)<br>3 Person Team<br>7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)<br>200/175m Row<br>50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)<br>4 Squat Cleans (185/125)<br>-rest 1:2 between sets-<br>(KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty)</p><p> </p><p>Independence<br>3 Person Team<br>7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)<br>175/150m Row<br>50yd Sled Sprint (1×25/empty) (Or 16 Jumping Split Lunges)<br>4 Squat Cleans (155/105)<br>rest 1:2 between rounds<br>(KG conv: 70/48 Squat Cleans, 50m Sled Push at 10kg/empty)</p><p> </p><p>Liberty<br>3 Person Team<br>7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)<br>150/125m Row<br>40 yd Sled Sprint (empty) (Or 20 Walking Lunges)<br>8 Dumbbell Power Cleans (moderate)<br>rest 1:2 between rounds <br>(KG conv: 40m Sled Push)</p><ul><li>Target time each set: 2-2:30</li><li>Time cap each set: 3 minutes</li></ul>
Gymnastics
Gymnastics: Wall Walk Open Prep (Checkmark)
<p>Take 5 minutes to practice the positions of the wall walk:<br>Position 1: Hips to Wall <br>Position 2: Head in Line with arms <br>Position 3: Giant step up wall <br>Postion 4: Press Down [instead of lifting to move up wall]<br><br>Wall Walks Step by Step Video: <a target="_blank" rel="noopener noreferrer" href=" style="color:#dca10d;"> <br><br>Advanced & Intermediate: <br>Complete max effort Wall Walks in 2 minutes <br>–rest 1 minute — <br>Complete max effort Wall Walks in 1 minute <br>–rest 1 minute — <br>Complete max effort Wall Walks in 30 seconds <br><br>Novice: <br>Complete max effort Inchworm Walks in 2 minutes <br>–rest 1 minute — <br>Complete max effort Inchworm Walks in 1 minute <br>–rest 1 minute — <br>Complete max effort Inchworm Walks in 30 seconds</p>
Strength/Accessory
Mayhem Mini-Pump – Back and Biceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Double DB Prone Row @ Moderate weight – maintain control and quality</li><li>10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality</li><li>10 Incline Dumbbell Curls @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
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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