CrossFit – Mon, Jan 22
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br>* 5 minutes, 2-3 Ttimes through <br>* Focus on footwork and finishing the pull <br><br><strong>2. Strength Prep</strong><br>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+5lbs total from Wk1)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>10ft Overhead Walking Lunge (Right)<br>10ft Overhead Walking Lunge (left)<br>4 Toes to Bar<br>2 Burpee Over Dumbbell<br>4 Alternating Dumbbell Snatch</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+5lbs total from Wk1)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Tony Stark (AMRAP – Reps)
<p>Freedom (RX’d)<br>15:00 AMRAP<br>50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)<br>15 Toes to Bar<br>50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)<br>15 Burpee over Dumbbell<br>15 Dumbbell Snatch (50/35)</p><p>* Scoring: every 5 feet of the lunge = 1 rep<br>(KG conv: 22.5/15 DB)</p><p> </p><p>Independence<br>15:00 AMRAP<br>50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)<br>12 Toes to bar<br>50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)<br>12 Burpee over Dumbbell<br>12 Dumbbell Snatch (35/25)<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>15:00 AMRAP<br>50ft Dumbbell Walking Lunge (light)<br>10 Hanging Knee Raises<br>50ft Dumbbell Walking Lunge (light)<br>10 Up Downs<br>10 Dumbbell Snatch (light)</p><ul><li>Target number of Rounds: 4+ Rounds</li><li>Minimum number of Rounds before scaling: 3 rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Bicep Wall Stretch</p>
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