CrossFit – Wed, Jan 10

Warm-up
Warm Up

1. Movement Prep/Activation
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6 min AMRAP
:30 Jump Rope
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls
5 Bench Press (empty bar- Build across sets)

2. Strength Prep
Heavy Single Bench Press (10:00)

3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
3 Wall Balls (at each weight)

Strength/Accessory
Bench Press (Weight)

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout
Biscayne Bay (Time)

Freedom (RX’d)
30/24 Calorie Air Bike
40 Wall Balls (14/10)
30 Wall Balls (20/14)
20 Wall Balls (30/20)
30/24 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)

Independence
24/19 Calorie Air Bike
32 Wall Balls (14/10)
24 Wall Balls (20/14)
16 Wall Balls (30/20)
24/19 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)

Liberty
20/16 Calorie Air Bike
30 Air Squats
20 Wall Ball Thrusters (light)
10 Wall Balls (light)
20/16 Calorie Air Bike

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

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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