CrossFit – Thu, Feb 22
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3 minute Machine<br>-into-<br>3 sets:<br>10 Heel to Toe rocks<br>30 Single unders<br>10 Sit Ups<br>5 Deadlifts (Empty bar, build across)<br><br><strong>2. Strength</strong><br>10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)<br>* Complete a set Every Minute *<br><br><strong>3. Workout Prep</strong><br>1 set:<br>10 Single Unders<br>5 Double Unders</p>
Strength/Accessory
Deadlift (Weight)
<p>10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)<br>* Complete a set Every Minute *</p>
Workout
Flight Simulator (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">For time:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Unbroken Double Unders</span></p>
<p>Freedom (RX’d)<br>For Time:<br>5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:<br>Unbroken Double Unders<br>* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout. </p><p> </p><p>Independence<br>5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:<br>Unbroken Double-Unders</p><p> </p><p>Liberty<br>10-20-30-40-50-40-30-20-10<br>Unbroken Single-Unders</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>
Accessory/Core
Core Work: (4 Rounds for reps)
<p>4 sets:</p><ul><li>15 Pulse Ups</li><li>30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)</li><li>30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)</li></ul><p>*Rest 2:00 b/t sets</p>
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