CrossFit – Tue, Feb 6
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>10 Banded Squats<br>-into-<br>8:00 AMRAP<br>30-second Air Bike<br>4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups<br>1 Sandbag Deadlift<br>3 Back Squats (empty bar-build across sets)<br><br><strong>2. Strength</strong><br>5 sets x 3 Back Squats @80% 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 (at workout pace)<br>3 Toes to Bar<br>10ft Sandbag Carry<br>1 Bar Muscle Up</p>
Strength/Accessory
Back Squat (Weight)
<p>5 sets x 3 Back Squats @80% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Big Ben (Time)
<p>Freedom (RX’d)<br>4 Rounds<br>15/12 Calorie Air Bike<br>15 Toes to Bar <br>100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)<br>5 Bar Muscle Ups <br>(KG conv: 70/45 SB, 32.5/22.5 DBs)</p><p> </p><p>Independence<br>4 Rounds<br>12/10 Calorie Air Bike<br>12 Toes to Bar <br>100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s)<br>3 Bar Muscle Ups <br>(KG conv: 45/32.5 SB, 22.5/15 DBs)</p><p> </p><p>Liberty<br>4 Rounds<br>10/8 Calorie Air Bike<br>10 Hanging Knee Raises<br>100ft Farmer Carry (moderate)<br>5 Jumping Chest to Bar</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li></ul>
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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