CrossFit – Wed, Feb 7
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 sets<br>10 Banded Pull Aparts<br>10 Banded Chest Flys<br>-into-<br>7:00 AMRAP<br>3 Shuttle Runs<br>8 Handstand Shoulder Taps against the wall<br>3 Bench Press (empty bar-build across sets)<br>* Each shuttle run is 25 feet down + 25 feet back (50 feet total)<br><br><strong>2. Strength</strong><br>5 sets x 3 Bench Press @80% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>1 Shuttle Run<br>10ft Handstand Walk</p>
Strength/Accessory
Bench Press (Weight)
<p>5 sets x 3 Bench Press @80% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Eiffel Tower (5 Rounds for reps)
<p>Freedom (RX’d)<br>5 sets:<br>5 Shuttle Runs<br>1 Handstand Walk (25ft) (or 2 Wall Walks)<br>5 Shuttle Runs<br>1 Handstand Walk (25ft) (or 2 Wall Walks)<br>5 Shuttle Runs<br>Every 4 Minutes for 5 Rounds</p><p>3 min Cap per round<br>* Each shuttle run is 25 feet down + 25 feet back (50 feet total)</p><p> </p><p>Independence<br>5 sets:<br>5 Shuttle Runs<br>1 Handstand Walk (15ft) (or 2 Wall Walks)<br>5 Shuttle Runs<br>1 Handstand Walk (15ft) (or 2 Wall Walks)<br>5 Shuttle Runs<br>Every 4 Minutes for 5 Rounds</p><p>3 min Cap per round<br>*Each shuttle run is 25 feet down + 25 feet back (50 feet total)</p><p> </p><p>Liberty<br>5 sets:<br>5 Shuttle Runs<br>1 Bear Crawl (25ft) <br>5 Shuttle Runs<br>1 Bear Crawl (25ft)<br>5 Shuttle Runs<br>Every 4 Minutes for 5 Rounds</p><p>3 min Cap per round<br>*Each shuttle run is 25 feet down + 25 feet back (50 feet total)</p><ul><li>Target time each set: 1:20-1:40</li><li>Time cap each set 3:00</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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