CrossFit – Thu, Feb 22

Warm-up
Warm Up

1. Movement Prep/Activation
3 minute Machine
-into-
3 sets:
10 Heel to Toe rocks
30 Single unders
10 Sit Ups
5 Deadlifts (Empty bar, build across)

2. Strength
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *

3. Workout Prep
1 set:
10 Single Unders
5 Double Unders

Strength/Accessory
Deadlift (Weight)

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *

Workout
Flight Simulator (Time)

For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

Freedom (RX’d)
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.

Independence
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:
Unbroken Double-Unders

Liberty
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders

  • Target time: 8-10 minutes
  • Time cap: 15 minutes

Accessory/Core
Core Work: (4 Rounds for reps)

4 sets:

  • 15 Pulse Ups
  • 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
  • 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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