CrossFit – Mon, Jan 15
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>10 Banded Fire Hydrants (each)<br>10 Banded Kick Backs (each)<br>10 Banded Glute Bridges<br>-into-<br>6:00 AMRAP<br>30-second Air Bike (build up in pace)<br>5 Deadlifts (empty bar- build across sets)<br>5 Updowns to Seal Pose<br>4 Box Step Ups<br><br><strong>2. Strength Prep</strong><br>5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>1 set:<br>5/4 Calorie Air Bike (at workout pace)<br>2 Burpee Box Get Overs</p>
Strength/Accessory
Deadlift (Weight)
<p>5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Granny Smith (2 Rounds for reps)
<p>Freedom (RX’d)<br>2 sets:<br>2 Rounds<br>1:00 Max Calorie Air Bike<br>1:00 Max Burpee Box Get Over (30/24)<br>-rest 2:00 between sets-<br> </p><p>Independence<br>2 sets:<br>2 Rounds<br>1:00 Max Calorie Air Bike<br>1:00 Max Burpee Box Get Over (24/20)<br>-rest 2:00 between sets-</p><p> </p><p>Liberty<br>2 sets:<br>2 Rounds<br>1:00 Max Calorie Air Bike<br>1:00 Max Up Downs Box Step Ups (20/16)<br>-rest 2:00 between sets-</p><ul><li>Target number of reps each set:<br>Air Bike: 16/13+ Calories<br>Burpee Box Get Overs: 12+ reps</li><li>Minimum number of reps before scaling: <br>Air Bike: 14/11 Calories<br>Burpee Box Get Overs: 9 reps</li></ul>
Gymnastics/Core
Cooldown/Mobility
Gymnastics: Core Conditioning (Day 1) (Time)
<p>Advanced: <br>Accumulate 50 Plank Pull Throughs [35/25 Dumbbell] <br>Every minute, complete 5 Superman Pulses <br><br>Intermediate: <br>Accumulate 50 Plank Pull Throughs [25/15 Dumbbell] <br>Every minute, complete 5 Superman Pulses <br><br>Novice: <br>Accumulate 30 Plank Pull Throughs [25/15 Dumbbell] <br>Every minute, complete 5 Superman Pulses <br><br>***TIME CAP FOR ALL 7 minutes</p>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Seal Pose</p>
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