CrossFit – Sat, Feb 3

Warm-up
Warm Up

1. Movement Prep/Activation
Hip Halo Warmup
-into-
3 sets:
30-sec easy row
15 yd sled push (easy)(Or 10 yd walking lunge)
15 yd sled push (moderate) (Or 10 yd walking lunge backwards)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats

2. Workout Prep
2 sets: (each/1:2)
100m Row
25 yd Sled Push (workout weight)
2 Squat Cleans (build in weight)

Workout
Blueberry Bagel (7 Rounds for reps)

Freedom (RX’d)
3 Person Team
7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)
200/175m Row
50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)
4 Squat Cleans (185/125)
-rest 1:2 between sets-
(KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty)

Independence
3 Person Team
7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)
175/150m Row
50yd Sled Sprint (1×25/empty) (Or 16 Jumping Split Lunges)
4 Squat Cleans (155/105)
rest 1:2 between rounds
(KG conv: 70/48 Squat Cleans, 50m Sled Push at 10kg/empty)

Liberty
3 Person Team
7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)
150/125m Row
40 yd Sled Sprint (empty) (Or 20 Walking Lunges)
8 Dumbbell Power Cleans (moderate)
rest 1:2 between rounds
(KG conv: 40m Sled Push)

  • Target time each set: 2-2:30
  • Time cap each set: 3 minutes

Gymnastics
Gymnastics: Wall Walk Open Prep (Checkmark)

Take 5 minutes to practice the positions of the wall walk:
Position 1: Hips to Wall
Position 2: Head in Line with arms
Position 3: Giant step up wall
Postion 4: Press Down [instead of lifting to move up wall]

Wall Walks Step by Step Video: youtube.com/shorts/0odbrnautXU?feature=share

WORKOUT

Advanced & Intermediate:
Complete max effort Wall Walks in 2 minutes
–rest 1 minute —
Complete max effort Wall Walks in 1 minute
–rest 1 minute —
Complete max effort Wall Walks in 30 seconds

Novice:
Complete max effort Inchworm Walks in 2 minutes
–rest 1 minute —
Complete max effort Inchworm Walks in 1 minute
–rest 1 minute —
Complete max effort Inchworm Walks in 30 seconds

Strength/Accessory
Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

  • 10 Double DB Prone Row @ Moderate weight – maintain control and quality
  • 10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality
  • 10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Cooldown/Mobility
Mobility

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

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