CrossFit – Mon, Feb 26
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>8 min AMRAP<br>:30 Air Bike<br>5 Deadlifts (Build in weight)<br>20-second Banded Overhead Hold<br>5 Alternating V-Ups<br>3 Inch Worms<br><br><strong>2. Strength</strong><br>5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike<br>5 Deadlifts<br>2 Strict Handstand Push Ups</p>
Strength/Accessory
Deadlift (Weight)
<p>5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Omeletes (Time)
<p>Freedom (RX’d)<br>15-12-9-6<br>Calorie Air Bike <br>Deadlifts (155/105)<br>Strict Handstand Push ups<br>*Women’s Calories: 12-9-7-5<br>(KG conv: 70/48)</p><p> </p><p>Independence<br>15-12-9-6<br>Calorie Air Bike<br>Deadlifts (135/95)<br>Handstand Push ups</p><p>- Women’s Calories: 12-9-7-5<br>(KG conv: 61/43)</p><p> </p><p>Liberty<br>12-10-8-6<br>Calorie Air Bike<br>Dumbbell Deadlifts (light)<br>Dumbbell Push Press (light)</p><p>- Women’s Calories: 10-8-6-4</p><ul><li>Target time: sub 7 minutes</li><li>Time cap: 10 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
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