CrossFit – Mon, Feb 12
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds for 5 sets: 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 Snatch (+15 lbs total from week 2)<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>50 meter sprint (set 1: easy, set 2: workout pace)<br>2 Burpee Box Jump Overs (build in height)<br><br> </p>
Strength/Accessory
Power Snatch (Weight)
<p>Every Minute (10:00)<br>5 Power Snatch (+15 lbs total from week 2)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Dove (5 Rounds for reps)
<p>Freedom (RX’d) <br>5 Sets:<br>150 meter sprint<br>8 Burpee Box Jump Overs (24/20)<br>-Rest 1:1 between sets-<br> </p><p> </p><p>Independence<br>5 sets:<br>150 meter sprint<br>6 Burpee Box Jump Overs (20/16)<br>Rest 1:1 between sets<br> </p><p> </p><p>Liberty<br>5 sets:<br>100 meter sprint<br>6 Up Down + Box Step Up (20/16)<br>Rest 1:1 between sets<br> </p><ul><li>Target time each set: 1:20-1:40</li><li>Time cap each set: 2 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
Add Comment