CrossFit – Tue, Jan 16

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder Taps
5 Back Squats (empty bar- build across sets)

2. Strength Prep
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

3. Workout Prep
2 sets
3 Toes to Bar
10ft Handstand Walk
3 Hang Power Cleans (build in weight)

Strength/Accessory
Back Squat (Weight)

5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
Honeycrisp (AMRAP – Rounds and Reps)

Freedom (RX’d)
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)

Independence
15:00 AMRAP
8 Toes to Bar
15ft Handstand Walk (Or 2 Wall Walks)
8 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)

Liberty
15:00 AMRAP
10 Hang Knee Raises
25ft Bear Crawl
10 Hang Dumbbell Cleans (light)

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

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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