CrossFit – Fri, Feb 23
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Crossover Over Symmetry or Banded 7’s + Hip Halo<br>-into-<br>3 sets:<br>1:00 Row (build in pace)<br>5 Front Squats (empty)<br>5 Shoulder Press (empty)<br>10 Deadbugs<br><br><strong>2. Workout Prep</strong><br>3 sets: (Build in pace and weight)<br>5/4 Calorie Row<br>2 Thrusters</p>
Workout
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
<p>Freedom (RX’d)<br>27-21-15-9<br>Calorie Row<br>Thrusters (95/65)<br>(KG conv: 43/29)<br><br>Details about specific age group divisions can be found here: <a target="_blank" rel="noopener noreferrer" href=" style="color:#dca10d;">; </p><p>Independence<br>27-21-15-9<br>Calorie Row<br>Thrusters (75/55) <br>(KG conv: 34/25)</p><p> </p><p>Liberty<br>21-15-9-6<br>Calorie Row<br>Dumbbell Thrusters (light)</p><ul><li>Target time: <br>Men: 8-10 minutes<br>Women: 9-11 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Single Leg DB Hip Thrust (each side) @ moderate weight</li><li>12 Barbell Romanian Deadlift @ moderate weight – maintain quality</li></ul><p>-Rest 1 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min couch stretch (each side)<br>1 min pigeon pose (each side)<br>1 min quad smash (each side)</p>
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