CrossFit – Thu, Feb 8
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>4 sets<br>Tabata Row (20 seconds on/10 seconds off)<br>- into -<br>3-4 sets (10:00 time cap)<br>4 Walking Lunge Steps + TorsoTwist (each side)<br>5 Clean Grip Deadlifts<br>5 Muscle Cleans + Shoulder Press<br>5 Hang Power Cleans + Push Press<br>5 Power Clean and Push Jerks<br><br><strong>2. Strength</strong><br>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+10lbs total from Wk1)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5 Air Squats <br>5 Push Ups<br>5 Wall Balls (build in weight)</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+10lbs total from Wk1)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Sydney Opera House (Time)
<p>Freedom (RX’d)<br>For Time:<br>75 Air Squats<br>25 Push Ups<br>50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)<br>25 Push Ups<br>75 Air Squats<br>(KG conv: WB 14/9 or 9/6 to higher target)</p><p>**Repeat Feb 6th 2023**</p><p> </p><p>Independence<br>For Time:<br>60 Air Squats<br>20 Push Ups<br>50 Wall Balls (20/14)<br>20 Push Ups<br>60 Air Squats<br>(KG conv: WB 9/6)</p><p> </p><p>Liberty<br>For Time:<br>50 Air Squats<br>15 Bar Push Ups<br>30 Wall Ball Thrusters (light)<br>15 Bar Push Ups<br>50 Air Squats</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min lacrosse ball pec smash (each side)<br>1 min overhead elbow grab tricep stretch (each side)<br>1 min tricep lacrosse ball smash (each side)</p>
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