CrossFit – Thu, Feb 1

Warm-up
Warm Up

1. Movement Prep/Activation
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch

2. Strength
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)

3. Workout Prep
2 sets:
5 Dumbbell Bench (build in weight)
5 Sit Ups

Strength/Accessory
Power Snatch (Weight)

Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout
French Toast Bagel (2 Rounds for reps)

Freedom (RX’d)
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
(KG conv: 15/10 DBs)

Score: total bench reps as set 1 and total sit-ups as set 2.

Independence
8 sets:
30-Second Max Dumbbell Bench (25s/15s)
30-Second Max Sit Ups
30-Second Rest
(KG conv: 10/7.5 DBs)

Liberty
8 sets:
30-Second Max Dumbbell Bench (light)
30-Second Max Sit Ups
30-Second Rest

  • Target number of Reps each set: 12+ Bench, 12+ Sit-ups
  • Minimum number of Reps before scaling: 8 Bench, 8 Sit-ups

Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)

4 Rounds:

  • 10 Weighted Hip Thrust @ moderate weight
  • 10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds

Cooldown/Mobility
Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

Leave a Reply

Your email address will not be published. Required fields are marked *