CrossFit – Thu, Jan 11

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into-
8 min AMRAP
45-second Machine
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)

2. Strength Prep
Heavy Single Deadlifts (10:00)

3. Workout Prep
2 sets:
10ft Sandbag Carry (build-in weight)
5 Abmat Sit ups

Strength/Accessory
Deadlift (Weight)

Build to a Heavy Single (10-12 minutes)

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

Workout
Little Havana (Time)

Freedom (RX’d)
50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)
(KG conv: 70/45 SB, 32.5/22.5 KBs/DBs)

Independence
50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)
(KG conv: 45/32.5 SB, 22.5/15 KBs/DBs)

Liberty
30-25-20-15-10
Abmat Sit ups
100ft Farmer Carry (light)

  • Target time: 9-11 minutes
  • Time cap: 15 minutes

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

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