CrossFit – Tue, Mar 5
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>20 Banded Side Steps<br>10 Banded Glute Bridges <br>10 banded Air Squats<br>-into-<br>3 sets:<br>10 Kip Swings<br>10 Alt. V-Ups<br>5 Low Box Jumps <br>5 Back Squats (empty-build across sets)<br><br><strong>2. Strength</strong><br>Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.<br><br><strong>3. Workout Prep</strong><br>1 set:<br>4 V-Ups<br>4 Box Jump Overs<br>4 Toes to Bar<br>4 Jumping Split Lunges<br>4 Sit Ups</p>
Strength/Accessory
Back Squat (Weight)
<p>Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.</p>
Workout
”Now I eat success for breakfast, with skim milk” (Time)
<p>Freedom (RX’d)<br>50 V-Ups<br>50 Box Jump Overs (20)<br>50 Toes to Bar<br>50 Jumping Split Lunges<br>50 Abmat Sit Ups</p><p> </p><p>Independence<br>40 V-Ups<br>40 Box Jump Overs (20)<br>40 Toes to Bar<br>40 Jumping Split Lunges<br>40 Abmat Sit Ups</p><p> </p><p>Liberty<br>25 Crunches<br>50 Box Step Ups (20/16)<br>25 Hanging Knee Raises<br>50 Walking Lunges<br>25 Abmat Sit Ups</p><ul><li>Target time: sub 14 minutes</li><li>Time cap: 18 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min couch stretch (each side)<br>1 min pigeon pose (each side)<br>1 min quad smash (each side)</p>
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