CrossFit – Fri, Jan 19

Warm-up
Warm Up

1. Movement Prep/Activation
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters

2. Workout Prep
1 set:
10 Double Unders
5 Thrusters (at workout weight)
10 Single Unders

Workout
Red Delicious (Time)

Freedom (RX’d)
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders
(KG conv: Thrusters 20/15)

Independence
75 Double Unders
35 Thrusters (45/35)
150 Single Unders
35 Thrusters (45/35)
75 Double Unders
(KG conv: Thrusters 20/15)

Liberty
50 Double Unders
30 Dumbbell Thrusters (light)
100 Single Unders
30 Dumbbell Thrusters (light)
50 Double Unders

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

Strength/Accessory
Mayhem Mini-Pump – Bike and Biceps (Checkmark)

4 Rounds

  • 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
  • 10 DB Spider Curls @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Cooldown/Mobility
Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

Leave a Reply

Your email address will not be published. Required fields are marked *