CrossFit – Sat, Feb 24

Warm-up
Warm Up

1. Movement Prep/Activation
10:00 AMRAP
45-second Bike (slow-moderate)
5 Inch Worms
3 Sandbag Deadlifts
30 Single Unders

2. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
1 Wall Walk
1 Sandbag Clean
50m Jog

Workout
Coat of Many Colors (5 Rounds for reps)

Freedom (RX’d)
5 sets
:45 on/:15 off

  1. Air Bike Calories
  2. Wall Walks
  3. Air Bike Calories
  4. Sandbag Cleans (100/70) Or Power Cleans (135/95)
  5. Recovery Jog
    (KG conv: 45/32.5 SB, 61/43 PC)

* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.

Independence
5 sets
:45 on/:15 off

  1. Air Bike Calories
  2. Wall Walks
  3. Air Bike Calories
  4. Sandbag Cleans (70/50) (Or Power Cleans (95/65)
  5. Recovery Jog
  6. (KG conv: 32.5/22.5 SB, 43/29 PC)

Liberty
5 sets
:45 on/:15 off

  1. Air Bike Calories
  2. Inch Worms
  3. Air Bike Calories
  4. Dumbbell Cleans (light)
  5. Recovery Jog
  • Target number of reps each set:
    Air Bike Calories: 15/12+ Calories
    Wall Walks: 6+ Reps
    Sandbag Cleans: 10+ Reps
  • Minimum number of reps before scaling:
    Air Bike Calories: 12/9 Calories
    Wall Walks: 4 Reps
    Sandbag Cleans: 7 Reps

Option 1: Gymnastics Skill Work
Toes to Bar (Day 2) (AMRAP – Rounds and Reps)

WARM UP
2 rounds of:
15 Scap Pull Ups
7 V-Ups or Alternating V-Ups

WORKOUT

Advanced & Intermediate:
Death by Double Toes To Bar
minute 1: 2 Toes To Bar
minute 2: 4 Toes To Bar
minute 3: 6 Toes to Bar
**add 2 Toes to Bar each minute until you can no longer continue within the minute.

Beginner
Death by Double Hanging Knee Raises
minute 1: 2 Hanging Knee Raises
minute 2: 4 Hanging Knee Raises
minute 3: Hanging Knee Raises
**add 2 Hanging Knee Raises each minute until you can no longer continue within the minute.

Score is rep number of last round successfully completed + reps into next round.

Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 Rounds

  • 10 Barbell Strict Press @ Moderate weight – maintain control and quality
  • 12 DB Snow Angel Raise @ moderate weight – maintain quality
  • 10 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 1 min between rounds-

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

Leave a Reply

Your email address will not be published.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