CrossFit – Fri, Feb 16
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Warm-up
Warm Up
1. Movement Prep/Activation
3 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
3 sets:
1:00 Machine
5 Muscle Snatch
5 Muscle Clean + Shoulder Press
3 Inch Worms
10 Alt. V-Ups
2. Workout Prep
2 sets (build in weight)
2 Power Snatch + 2 Clean and Jerks
2 Bar Facing Burpees
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
- 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
- 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
- 10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
Cooldown/Mobility
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
Freedom (RX’d)
10 Rounds
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
(KG conv: 43/29)
Independence
10 Rounds
8 Ground to Overhead (75/55)
10 Bar Facing Burpees
(KG conv: 34/25)
Liberty
10 Rounds
8 Dumbbell Snatch (light)
8 Up Downs