CrossFit – Mon, Feb 19
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP:<br>:45 sec Row<br>3 Inch Worms<br>2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)<br>5 Bench Press (empty bar- build across sets)<br><br><strong>2. Strength</strong><br>10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)<br>* Complete a set Every Minute *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>100m Row (build in pace)<br>1 Bar Muscle up</p>
Strength/Accessory
Bench Press (Weight)
<p>10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)<br>* Complete a set Every Minute *</p>
Workout
Brandon Lake (4 Rounds for reps)
<p>Freedom (RX’d)<br>4 sets:<br>3:00 AMRAP<br>500/400m Row<br>Max Bar Muscle Ups (Or Burpee Pull Ups)<br>-rest 1:00 between sets-</p><p> </p><p>Independence<br>4 sets:<br>3:00 AMRAP<br>400/325m Row<br>Kipping Chest to Bar<br>-rest 1:00 between sets-</p><p> </p><p>Liberty<br>4 sets:<br>3:00 AMRAP<br>300/250m Row<br>Max Jumping Pull Ups<br>-rest 1:00 between sets-</p><ul><li>Target number of reps each set: 10+ Reps</li><li>Minimum number of reps before scaling: 6 Reps</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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