CrossFit – Wed, Feb 14
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Dynamic Squat Stretch<br>-into-<br>8 min AMRAP<br>5 Back Squats (empty bar – build across)<br>10 Alternating V-Ups<br>10 Russian KB Swings<br>10 Box Step Ups<br><br><strong>2. Strength</strong><br>5 sets x 2 Back Squats @85% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5 Kettlebell Swings (build in weight)<br>5 GHD’s<br>4 Kettlebell Step Ups Build in weight)</p>
Strength/Accessory
Back Squat (Weight)
<p>5 sets x 2 Back Squats @85% of Heavy Single (Week 1)<br><br>* Complete a set on the 2 minutes *</p>
Workout
Lindt (Time)
<p>Freedom (RX’d)<br>24-21-18-15-12<br>Kettlebell Swings (53/35)<br>GHD’s (Or V-Ups)<br>Kettlebell Box Step Ups (20) (53/35)<br>(KG conv: 24/16 KB)</p><p> </p><p>Independence<br>24-21-18-15-12<br>Kettlebell Swings (35/26)<br>GHD’s + 6in Riser (Or V-Ups)<br>Kettlebell Box Step Ups (20)(35/26)<br>(KG conv: 16/12 KB)</p><p> </p><p>Liberty<br>24-21-18-15-12<br>Russian Kettlebell Swings (light)<br>Sit Ups<br>Box Step Ups (20)</p><ul><li>Target time: sub 12 minutes</li><li>Time cap: 15 minutes</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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