CrossFit – Tue, Jan 30
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Kicks Forward<br>10 Banded Kick Backwards<br>10 Banded Fire Hydrants<br>-into-<br>8:00 AMRAP<br>:30 Air Bike<br>5 Up downs over DB<br>5 Lunge Steps (each side)<br>5 Back Squats (empty – build across sets)<br><br><strong>2. Strength</strong><br>5 sets of 5 Back Squats @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>2 sets:<br>2 Lateral Burpee Over Dumbbells<br>10ft Single Dumbbell Lunge (build in weight)<br>5/4 Calorie Air Bike</p>
Strength/Accessory
Back Squat (Weight)
<p>5 sets of 5 Back Squats @75% of Heavy Single (Week 1)<br>* Complete a set on the 2 min for 10 minutes.</p>
Workout
Everything Bagel (Time)
<p>Freedom (RX’d)<br>5 Rounds<br>10 Lateral Burpee Over Dumbbell<br>50ft Single Dumbbell Walking Lunge (50/35)<br>20/16 Calorie Air Bike<br>(KG conv: 22.5/15 DB)</p><p> </p><p>Independence<br>5 Rounds<br>8 Lateral Burpee Over Dumbbell<br>50ft Single Dumbbell Walking Lunge (35/25)<br>16/13 Calorie Air Bike<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>5 Rounds<br>8 Up Downs<br>50ft Walking Lunge <br>12/10 Calorie Air Bike</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
Add Comment