CrossFit – Sat, Jan 13

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s
-into-
3 sets
10 Single Arm Dumbbell Bench Press (Each)
10 Alternating V-Ups
10 Ring Rows

2. Workout Prep
Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike.

Workout
Miami Riverwalk (Time)

Freedom (RX’d)
Teams of 2
60 Bench Press (135/85) (split as needed)
800m Run (together)
40 Bench Press (155/95) (split as needed)
800m Run (together)
20 Bench Press (185/105) (split as needed)
800m Run (together)
(KG Conv Men: 61/70/83, Women: 39/43/48)

* Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed.

Independence
Teams of 2
60 Bench Press (115/75)
500m Run (together)
40 Bench Press (135/85)
500m Run (together)
20 Bench Press (155/95)
500m Run (together)
(KG Conv Men: 52/61/70, Women: 34/39/43)

Liberty
Teams of 2
40 Dumbbell Bench Press (light)
300m Run (together)
30 Dumbbell Bench Press (light)
300m Run (together)
20 Dumbbell Bench Press (light)
300m Run (together)

  • Target time: sub 18 minutes
  • Time cap: 25 minutes

Gymnastics/Core
Gymnastics: Core Conditioning (Day 2) (Time)

Advanced:
Accumulate 40 Strict Toes To Bar
Every time you break, Perform 5 Up Downs

Intermediate:
Accumulate 25 Strict Toes To Bar
Every time you break, Perform 5 Up Downs

Novice:
Accumulate 25 Tuck Ups
Every time you break, Perform 3 Up Downs

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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