CrossFit – Fri, Feb 23

Warm-up
Warm Up

1. Movement Prep/Activation
Crossover Over Symmetry or Banded 7’s + Hip Halo
-into-
3 sets:
1:00 Row (build in pace)
5 Front Squats (empty)
5 Shoulder Press (empty)
10 Deadbugs

2. Workout Prep
3 sets: (Build in pace and weight)
5/4 Calorie Row
2 Thrusters

Workout
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Freedom (RX’d)
27-21-15-9
Calorie Row
Thrusters (95/65)
(KG conv: 43/29)

Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf

Independence
27-21-15-9
Calorie Row
Thrusters (75/55)
(KG conv: 34/25)

Liberty
21-15-9-6
Calorie Row
Dumbbell Thrusters (light)

  • Target time:
    Men: 8-10 minutes
    Women: 9-11 minutes
  • Time cap: 15 minutes

Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

  • 10 Single Leg DB Hip Thrust (each side) @ moderate weight
  • 12 Barbell Romanian Deadlift @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Cooldown/Mobility
Mobility

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)

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