CrossFit – Thu, Feb 1
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds (5 sets)<br>125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC Pass Throughs<br>5 Snatch Grip Deadlifts<br>5 High Hang Muscle Snatch<br>5 Snatch Push Press<br>5 Power Snatch<br><br><strong>2. Strength</strong><br>Every Minute (10:00)<br>5 Power Snatches (+5lbs total from Wk 2)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5 Dumbbell Bench (build in weight)<br>5 Sit Ups</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every Minute (10:00)<br>5 Power Snatches (+5lbs total from Wk 2)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
French Toast Bagel (2 Rounds for reps)
<p>Freedom (RX’d)<br>8 sets:<br>30-Second Max Dumbbell Bench (35s/25s)<br>30-Second Max Sit Ups<br>30-Second Rest<br>(KG conv: 15/10 DBs)<br><br>Score: total bench reps as set 1 and total sit-ups as set 2.</p><p> </p><p>Independence<br>8 sets:<br>30-Second Max Dumbbell Bench (25s/15s)<br>30-Second Max Sit Ups<br>30-Second Rest<br>(KG conv: 10/7.5 DBs)</p><p> </p><p>Liberty<br>8 sets:<br>30-Second Max Dumbbell Bench (light)<br>30-Second Max Sit Ups<br>30-Second Rest</p><ul><li>Target number of Reps each set: 12+ Bench, 12+ Sit-ups</li><li>Minimum number of Reps before scaling: 8 Bench, 8 Sit-ups</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
<p>4 Rounds:</p><ul><li>10 Weighted Hip Thrust @ moderate weight</li><li>10 GHD Hip Raise @ moderate weight</li></ul><p>*Rest 1 minutes between rounds</p>
Cooldown/Mobility
Mobility
<p>1 min lacrosse ball pec smash (each side)<br>1 min overhead elbow grab tricep stretch (each side)<br>1 min tricep lacrosse ball smash (each side)</p>
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