CrossFit – Wed, Feb 7

Warm-up
Warm Up

1. Movement Prep/Activation
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
7:00 AMRAP
3 Shuttle Runs
8 Handstand Shoulder Taps against the wall
3 Bench Press (empty bar-build across sets)
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

2. Strength
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

3. Workout Prep
2 sets:
1 Shuttle Run
10ft Handstand Walk

Strength/Accessory
Bench Press (Weight)

5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
Eiffel Tower (5 Rounds for reps)

Freedom (RX’d)
5 sets:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Independence
5 sets:
5 Shuttle Runs
1 Handstand Walk (15ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (15ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Liberty
5 sets:
5 Shuttle Runs
1 Bear Crawl (25ft)
5 Shuttle Runs
1 Bear Crawl (25ft)
5 Shuttle Runs
-rest 1:1 between sets-
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

  • Target time each set: 1:20-1:40
  • Time cap each set: 2 minutes

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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