CrossFit – Sat, Feb 24
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>45-second Bike (slow-moderate)<br>5 Inch Worms<br>3 Sandbag Deadlifts<br>30 Single Unders<br><br><strong>2. Workout Prep</strong><br>1 set:<br>5/4 Calorie Air Bike (at workout pace)<br>1 Wall Walk<br>1 Sandbag Clean<br>50m Jog</p>
Workout
Coat of Many Colors (5 Rounds for reps)
<p>Freedom (RX’d)<br>5 sets<br>:45 on/:15 off</p><ol><li>Air Bike Calories</li><li>Wall Walks</li><li>Air Bike Calories</li><li>Sandbag Cleans (100/70) Or Power Cleans (135/95)</li><li>Recovery Jog<br>(KG conv: 45/32.5 SB, 61/43 PC)</li></ol><p>* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.<br> </p><p>Independence<br>5 sets<br>:45 on/:15 off</p><ol><li>Air Bike Calories</li><li>Wall Walks</li><li>Air Bike Calories</li><li>Sandbag Cleans (70/50) (Or Power Cleans (95/65)</li><li>Recovery Jog</li><li>(KG conv: 32.5/22.5 SB, 43/29 PC)</li></ol><p> </p><p>Liberty<br>5 sets<br>:45 on/:15 off</p><ol><li>Air Bike Calories</li><li>Inch Worms</li><li>Air Bike Calories</li><li>Dumbbell Cleans (light)</li><li>Recovery Jog</li></ol><ul><li>Target number of reps each set:<br>Air Bike Calories: 15/12+ Calories<br>Wall Walks: 6+ Reps<br>Sandbag Cleans: 10+ Reps</li><li>Minimum number of reps before scaling: <br>Air Bike Calories: 12/9 Calories<br>Wall Walks: 4 Reps<br>Sandbag Cleans: 7 Reps</li></ul>
Option 1: Gymnastics Skill Work
Toes to Bar (Day 2) (AMRAP – Rounds and Reps)
<p>WARM UP<br>2 rounds of:<br>15 Scap Pull Ups<br>7 V-Ups or Alternating V-Ups<br><br>WORKOUT<br><br>Advanced & Intermediate:<br>Death by Double Toes To Bar<br>minute 1: 2 Toes To Bar<br>minute 2: 4 Toes To Bar<br>minute 3: 6 Toes to Bar<br>**add 2 Toes to Bar each minute until you can no longer continue within the minute.<br><br>Beginner<br>Death by Double Hanging Knee Raises<br>minute 1: 2 Hanging Knee Raises<br>minute 2: 4 Hanging Knee Raises<br>minute 3: Hanging Knee Raises<br>**add 2 Hanging Knee Raises each minute until you can no longer continue within the minute.<br><br>Score is rep number of last round successfully completed + reps into next round.</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality</li><li>12 DB Snow Angel Raise @ moderate weight – maintain quality</li><li>10 Standing Barbell Curl @ moderate weight – maintain quality</li></ul><p>-Rest 1 min between rounds-</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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