CrossFit – Mon, Dec 25

Warm-up
Warm-up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Curls
10 PVC Pass Throughs
-into-
3 sets:
:30 sec Bike
5 Step Back Lunges (each leg)
5 Up-Downs
3 Hang DB Snatches (each side)
3 Inch Worms

2. Workout Prep
1 set:
4 Pull Ups
10ft Single Arm Lunge (both arms)
2 Alternating Single Arm Devils Press

Workout
The best way to spread Christmas Cheer is singing loud for all to hear (4 Rounds for reps)

Freedom (RX’d)
4 sets
18 Pull Ups
50ft Single Dumbbell Overhead Walking Lunge (50/35)
12 Single Arm Alternating Devil’s Press (50/35)
50ft Single Dumbbell Overhead Walking Lunge (50/35)
-rest 1:1 between sets-
(KG conv: 22.5/15 DB)

Independence
4 sets
14 Pull Ups
50ft Single Dumbbell Walking Lunge (35/25)
12 Single Arm Alternating Devil’s Press (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
-rest 1:1 between sets-
(KG conv: 15/10 DB)

Liberty
4 sets
16 Jumping Pull Ups
50ft Walking Lunge
12 Single Arm Alternating Clean and Jerks (light)
50ft Walking Lunge
-rest 1:1 between sets-

  • Target time each set: 3-4 minutes
  • Time cap each set: 5 minutes
  • Overall time cap: 35 minutes

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

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