CrossFit – Tue, Dec 26

Warm-up
Warm Up

1. Movement Prep/Activation
3 sets:
10 Roll and Reach
20 Banded Side Steps
10 Banded Glute Bridges
-into-
3 sets:
30 Single Unders
5 Back Squats (empty bar-build in weight)
20-second Knee Plank

2. Strength Prep
5 sets x 5 Back Squats @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

3. Workout Prep
2 sets:
10 Double Unders
5 Push Ups

Strength/Accessory
Back Squat (Weight)

5 sets of 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Workout
“Buddy the Elf, what’s your favorite color?” (5 Rounds for reps)

Freedom (RX’d)

5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –

**Repeat from Tues Nov 23, 2021

Independence
5 sets
75 Double Unders
25 Push-Ups
Rest 1:00 between sets

Liberty
5 sets
100 Single Unders
25 Bar Push-Ups
Rest 1:00 between sets

  • Target time each set: 1:45 – 2:15
  • Time cap each set: 2:30
  • Overall time cap: 16:30

Cooldown/Mobility
Mobility

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

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