CrossFit – Thu, Feb 15
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br>-into-<br>8:00 AMRAP<br>30-second Row (build in pace)<br>3 Bench Press (empty bar – build across)<br>5 Dumbbell Front Squats<br>5 Dumbbell Push Press<br><br><strong>2. Strength</strong><br>5 sets x 2 Bench Press @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>5/4 Calorie Row<br>3 Dumbbell Thrusters <br>*Build in pace and weight</p>
Strength/Accessory
Bench Press (Weight)
<p>5 sets x 2 Bench Press @85% of Heavy Single (Week 1)<br><br>* Complete a set on the 2 minutes *</p>
Workout
Ferrero Rocher (Time)
<p>Freedom (RX’d)<br><br>For Time:<br>2000/1750m Row<br>*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>For Time:<br>1750/1500m Row<br>Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>For Time:<br>1200/1000m Row<br>Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)</p><ul><li>Target time: 9-11 minutes</li><li>Time cap: 14 minutes</li></ul>
Gymnastics
Handstand Push Ups (Day 1) (Checkmark)
<p>5 minutes of Intro/Cues </p><ul><li>Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand </li><li>Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING </li><li>Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head </li><li>Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up. </li></ul><p>WORKOUT <br> </p><p>Advanced <br>EMOM 6 Minutes <br>Odd Minute: 5 Wall-Facing Handstand Push Ups <br>Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm) <br><br>Intermediate <br>EMOM 6 Minutes <br>Odd Minute: 3-5 Strict Handstand Push Ups<br>Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm) <br><br>Beginner <br>EMOM 6 Minutes <br>Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups <br>Even Minute: 50ft single dumbbell overhead walking lunge (light)</p>
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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