CrossFit – Thu, Feb 29
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Row<br>-into-<br>6 min AMRAP<br>30-second Jump Rope<br>5 Dynamic Squat Stretches.<br>5 Back Squats (Build in weight)<br>4 Box Jumps (low)<br><br><strong>2. Strength</strong><br>5 sets of 5 Back Squats @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>10 Double unders<br>5 Dumbbell Front Squats (build in weight)<br>4 Box Jump Overs (build in height)</p>
Strength/Accessory
Back Squat (Weight)
<p>5 sets of 5 Back Squats @70% of Heavy Single (Week 1)<br>* Complete a set on the 2 minutes *</p>
Workout
Sunny Side Up (Time)
<p>Freedom (RX’d)<br>120 Double Unders<br>40 Dumbbell Front Squats (50s/35s)<br>20 Box Jump Overs (24/20)<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>100 Double Unders<br>40 Dumbbell Front Squats (35s/25s)<br>20 Box Jump Overs (20/16)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>120 Single Unders<br>30 Dumbbell Front Squats (light)<br>20 Box step up and Overs (20/16)</p><ul><li>Target time: 5-6 minutes</li><li>Time cap: 9 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>
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