CrossFit – Fri, Feb 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 Banded Pull Aparts<br>10 Banded Good Mornings<br>-into-<br>3 sets:<br>1:00 Machine<br>5 Muscle Snatch<br>5 Muscle Clean + Shoulder Press<br>3 Inch Worms<br>10 Alt. V-Ups<br><br><strong>2. Workout Prep</strong><br>2 sets (build in weight)<br>2 Power Snatch + 2 Clean and Jerks<br>2 Bar Facing Burpees</p>
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
<p>Freedom (RX’d)<br>10 Rounds<br>8 Ground to Overhead (95/65)<br>10 Bar Facing Burpees<br>(KG conv: 43/29)</p><p> </p><p>Independence<br>10 Rounds<br>8 Ground to Overhead (75/55)<br>10 Bar Facing Burpees<br>(KG conv: 34/25)</p><p> </p><p>Liberty<br>10 Rounds<br>8 Dumbbell Snatch (light)<br>8 Up Downs</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality</li><li>12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality</li><li>10 Double DB Skull Crushers @ moderate weight – maintain quality</li></ul><p>-Rest 2 minutes between rounds-</p>
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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