CrossFit – Tue, Dec 26
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 Roll and Reach<br>20 Banded Side Steps<br>10 Banded Glute Bridges <br>-into-<br>3 sets:<br>30 Single Unders<br>5 Back Squats (empty bar-build in weight)<br>20-second Knee Plank<br><br><strong>2. Strength Prep</strong><br>5 sets x 5 Back Squats @ 60% 1RM Back Squat<br>* Complete a set every 1 minute, on the minute for 5 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>10 Double Unders<br>5 Push Ups</p>
Strength/Accessory
Back Squat (Weight)
<p>5 sets of 5 reps @ 60% 1RM Back Squat <br>* Complete a set every 1 minute, on the minute for 5 minutes *</p>
Workout
“Buddy the Elf, what’s your favorite color?” (5 Rounds for reps)
<p>Freedom (RX’d)</p><p>5 sets <br>100 Double Unders<br>30 Push-Ups<br>- Rest 1:00 between sets -</p><p>**Repeat from Tues Nov 23, 2021</p><p> </p><p>Independence<br>5 sets <br>75 Double Unders<br>25 Push-Ups<br>Rest 1:00 between sets</p><p> </p><p>Liberty<br>5 sets <br>100 Single Unders<br>25 Bar Push-Ups<br>Rest 1:00 between sets</p><ul><li>Target time each set: 1:45 – 2:15</li><li>Time cap each set: 2:30</li><li>Overall time cap: 16:30</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash with lacrosse ball (each side)<br>1 min pec smash on rig with lacrosse ball (each side)<br>1 min foam roll lats (each side)</p>
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