CrossFit – Wed, Feb 21
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warmup<br>-into-<br>3 sets:<br>6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)<br>5 Up Downs to Seal Pose<br>5 Knees to Elbows<br>5 Back Squats (empty bar- build across sets)<br><br><strong>2. Strength</strong><br>10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)<br>* Complete a set Every Minute *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>4 Alternating Hang Dumbbell Clean and Jerk (build in weight)<br>2 Burpee Over Dumbbell<br>4 Toes to Bar</p>
Strength/Accessory
Back Squat (Weight)
<p>10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)<br>* Complete a set Every Minute *</p>
Gymnastics
Toes to Bar (Day 1)
<p>We’re going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.<br><br>Cue 1: Begin right under the rig with a jump <br>Cue 2: Get a "meaty palm grip" for better control <br>Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key <br>Cue 4: Get heels back and down fast to start the next rep. <br><br>Now go show your skills in the workout!</p>
Workout
Count ‘Em (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>16 min AMRAP<br>14 Alternating Hang Dumbbell Clean and Jerk (50/35)<br>12 Burpee Over Dumbbell<br>10 Toes to Bar<br>(KG conv: 22.5/15)<br>*Repeat from Feb 8th, 2023</p><p> </p><p>Independence<br>16 min AMRAP<br>12 Alternating Hang Dumbbell Clean and Jerk (35/25)<br>10 Burpee Over Dumbbell<br>8 Toes to Bar<br>(KG conv: 15/10)</p><p> </p><p>Liberty<br>16 min AMRAP<br>10 Alternating Hang Dumbbell Clean and Push Press (light)<br>8 Up Downs<br>6 Hanging Knee Raises</p><ul><li>Target number of Rounds: 7+ Rounds</li><li>Minimum number of Rounds before scaling: 4.5 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min standing QL doorway/rig stretch (each side)<br>1 min foam roll lats (each side)<br>1 min thread the needle (each side)</p>
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