CrossFit – Mon, Jan 1

Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Machine
-into-
7:00 AMRAP
5 Muscle Clean + Shoulder Press
5 Push Press
5 Bar Facing Up-Downs
10 Kip Swings

2. Workout Prep
2 sets:
3 Shoulder to Overhead (build in weight)
2 Bar Facing Burpees
3 Toes to Bar

3. Strength Prep
5 sets of 2 Turkish Get-Ups on each side.

Workout
The Parent Trap (Time)

Freedom (RX’d)
5 rounds
9 Shoulder to Overhead (135/95)
12 Bar Facing Burpees
15 Toes to Bar
(KG conv: 61/43)

Independence
5 rounds
8 Shoulder to Overhead (115/80)
10 Bar Facing Burpees
12 Toes to Bar
(KG conv: 52/36)

Liberty
5 rounds
12 Dumbbell Push Press (light)
12 Up Downs
12 Hanging Knee Raises

  • Target time: 11-13 minutes
  • Time cap: 16 minutes

Strength/Accessory
Turkish Get Up (Weight)

5 sets x 2 Turkish Get Ups (each side)

*Use a weight that is challenging but allows for good form throughout reps

Cooldown/Mobility
Mobility

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

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