CrossFit – Fri, Jan 12

Warm-up
Warm Up

1. Movement Prep/Activation
3 sets:
10 PVC Pipe pass-throughs
10 PVC Around the Worlds (left and right)
-into-
3 sets:
:30 Jump Rope
5 Snatch Grip Deadlifts (empty bar)
4 Hang Muscle Snatches (empty bar)
3 Power Snatches (empty bar)
5 Roll and Reach

2. Workout Prep
2 sets:
10 Double Unders
2 Power Snatch (build-in weight)

Workout
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Freedom (RX’d)
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 34/25)

Independence
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)
(KG Conv: 25/20)

Liberty
10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch (light)

  • Target number of Rounds: 7+ rounds
  • Minimum number of Rounds before scaling: 5 rounds

Strength/Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

  • 10 Barbell Curls @ moderate weight – maintain quality
  • 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 2 min b/t rounds-

Cooldown/Mobility
Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

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