CrossFit – Tue, Feb 20
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))<br>- into -<br>3-4 sets (10:00 time cap)<br>4 Walking Lunge Steps + Torse Twist (each side)<br>5 Clean Grip Deadlifts<br>5 Muscle Cleans + Shoulder Press<br>5 Hang Power Cleans + Push Press<br>5 Power Clean and Push Jerks<br><br><strong>2. Strength</strong><br>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+15lbs 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>1 set:<br>2 Shuttle Runs (50ft)<br>5/4 Calorie Air Bike (at workout pace)<br>10ft Handstand Walk</p>
Strength/Accessory
Power Clean + Push Jerk (Weight)
<p>Every Minute (10:00)<br>5 Power Clean and Push Jerks (+15lbs total from Wk1)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Tear of the Roof (Time)
<p>Freedom (RX’d)<br>5 Rounds<br>10 Shuttle Runs<br>15/12 Calorie Air Bike<br>25ft Handstand Walk (Or 2 Wall Walks)<br>** Each shuttle run is 25 feet down + 25 feet back (50 feet total)</p><p> </p><p>Independence<br>5 Rounds<br>8 Shuttle Runs (50ft)<br>12/10 Calorie Air Bike<br>15ft Handstand Walk (Or 2 Wall Walks)</p><p> </p><p>Liberty<br>5 Rounds<br>8 Shuttle Runs (50ft)<br>10/8 Calorie Air Bike<br>25ft Bear Crawl</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
Add Comment