CrossFit – Mon, Jan 29
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll And Reach<br>10 Iron Cross<br>10 Scorpions <br>10 Dynamic Squat Stretches<br>-into-<br>3 sets<br>:30 sec Row<br>4 Box Jumps<br>:30 Jump Rope<br>5 Deadlifts (empty bar – build across sets)<br><br><strong>2. Strength</strong><br>5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)<br>* Complete a set on the 2 min for 10 minutes.<br><br><strong>3. Workout Prep</strong><br>1 set<br>5/4 Calorie Row<br>5 Crossover Singles<br>4 Box Jump Overs</p>
Strength/Accessory
Deadlift (Weight)
<p>5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Plain Bagel (8 Rounds for reps)
<p>Freedom (RX’d)<br>2 Rounds:<br><br>At 0:00<br>45 Crossover Single Unders<br>15/12 Calorie Row<br><br>At 2:00<br>15/12 Calorie Row<br>45 Crossover Single Unders<br><br>At 4:00<br>15/12 Calorie Row<br>15 Box Jump Overs (24/20)<br><br>At 6:00<br>15 Box Jump Overs (24/20)<br>15/12 Calorie Row<br><br>Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.</p><p> </p><p>Independence<br>2 Rounds:<br>At 0:00<br>45 Double Unders<br>12/10 Calorie Row<br>At 2:00<br>12/10 Calorie Row<br>45 Double Unders<br>At 4:00<br>12/10 Calorie Row<br>12 Box Jump Overs (24/20)<br>At 6:00<br>12 Box Jump Overs (24/20)<br>12/10 Calorie Row<br>Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.</p><p> </p><p>Liberty<br>2 Rounds:<br>At 0:00<br>45 Single Unders<br>10/8 Calorie Row<br>At 2:00<br>10/8 Calorie Row<br>45 Single Unders<br>At 4:00<br>10/8 Calorie Row<br>10 Box Step Ups (20/16)<br>At 6:00<br>10 Box Step Ups (20/16)<br>10/8 Calorie Row<br>Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.</p><ul><li>Target time each set: 1:20 – 1:40</li><li>Time cap each set: 1:50</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 Seal Pose</p>
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