CrossFit – Mon, Feb 5
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Tabata: (6 set)<br>20 seconds on/10 seconds off<br>Air Bike<br>-into-<br>3 sets:<br>10 Roll and Reach<br>10 Box Step Ups<br>3 Deadlifts (empty bar-build across sets)<br>3 Inch Worms<br><br><strong>2. Strength</strong><br>5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>3 sets<br>3 Hang Power Snatch (build in weight)<br>3 Box Jump Overs (build in height)</p>
Strength/Accessory
Deadlift (Weight)
<p>5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Leaning Tower of Pisa (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>7:00 AMRAP<br>7 Hang Power Snatch (95/65)<br>7 Box Jump Overs (30/24)<br>(KG conv: 43/29)</p><p> </p><p>Independence<br>7:00 AMRAP<br>7 Hang Power Snatch (75/55)<br>7 Box Jump Overs (24/20)<br>(KG conv: 34/25)</p><p> </p><p>Liberty<br>7:00 AMRAP<br>8 Hang Dumbbell Snatch (light)<br>8 Box Step ups (24/20)</p><ul><li>Target number of Rounds: 7+ Rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>
Gymnastics
Gymnastics: Chest to Bar Prep (Day 1) (Checkmark)
<p>5 minutes of Intro/Cues </p><ul><li>cue 1: Jump from right under the rig </li><li>cue 2: Press down on the rig to activate the shoulder and back muscles </li><li>cue 3: Think "bring the rig to you" instead of you to the rig </li><li>cue 4: Spread elbows back and out to pull the bar to the chest. </li><li>Cute 5: Come down with full control to active swing. </li></ul><p><strong>WORKOUT </strong><br>Advanced</p><ul><li>MInute 1: Max Burpee Chest to Bar (Pull-up bar height should be above fingertip reach)</li><li>Minute 2: REST</li><li>Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)</li><li>Minute 6: REST</li><li>MInute 7: Max Burpee Chest to Bar (Pull-up bar height should be above fingertip reach)</li></ul><p>Intermediate</p><ul><li>MInute 1: Max Burpee Pull Up (Pull-up bar height should be above fingertip reach)</li><li>Minute 2: REST</li><li>Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)</li><li>Minute 6: REST</li><li>MInute 7: Max Burpee Pull Up (Pull-up bar height should be above fingertip reach)</li></ul><p>Beginner</p><ul><li>MInute 1: Max Burpees</li><li>Minute 2: REST</li><li>Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs (Each shuttle run is 25 feet down + 25 feet back)</li><li>Minute 6: REST</li><li>MInute 7: Max Burpees</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Bicep Wall Stretch</p>
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