CrossFit – Sat, Jan 6
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>1:00 Machine<br>- into -<br>Hinshaw Warm-Up (10-12 minutes)<br>- into -<br>Sandbag Clean Practice</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets<br>100m Run (Workout Pace)<br>2 Sandbag Cleans (work up in weight)</p>
Workout
Nick Parker & Elizabeth James (3 Rounds for reps)
<p>Freedom (RX’d)<br>Teams of 2<br>3 sets (each/1:1)<br>200m Run<br>8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)<br>200m Run<br>8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)<br>200m Run</p><p> </p><p>Independence<br>3 sets<br>200m Run<br>5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)<br>200m Run<br>5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)<br>200m Run<br>rest 1:1 between sets</p><p> </p><p>Liberty<br>3 sets<br>150m Run<br>8 Power Cleans (light)<br>150m Run<br>8 Power Cleans (light)<br>150m Run<br>rest 1:1 between sets</p><ul><li>Target time: 3:30 – 4:30</li><li>Time cap: 5 minutes</li></ul>
Gymnastics/Core
Gymnastics: Core Conditioning (Day 2) (Checkmark)
<p>All Levels: <br>3 Rounds (40 seconds on/20 seconds) <br>Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell] <br><br>-Rest 1:00- <br><br>3 Rounds (40 seconds on/20 seconds) <br>Max Wall Ball Throw Sit Ups<br>*Use a weight that allows for a non-stop effort</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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