CrossFit – Sat, Jan 20

Warm-up
Warm Up

1. Movement Prep/Activation
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
50ft Sled Push (empty)
10 Single Arm Dumbbell Push Press (each)
10 Jumping Air Squats

2. Workout Prep
2 sets:
25ft Sled Push (increase weight)
3 Handstand Push-ups

Workout
Gala (3 Rounds for reps)

Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
15-10-5
Handstand Push Ups
*50ft Sled Push (4×45/3×45) (Or 25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups*
(KG conv: Sled 80/60, DBs 22.5s/15s)

Independence
Teams of 2
3 sets (each/1:1)
12-8-4
Handstand Push Ups
(50ft Sled Push (3×45/2×45) (Or 25ft Dumbbell Front Rack Walking Lunge (35s/25s)) after each set of Handstand Push ups)
(KG conv: Sled 60/40, DBs 15s/10s)

Liberty
Teams of 2
3 sets (each/1:1)
15-10-5
Dumbbell Push Press (light)
(50ft Sled Push (2×45/1×45) (Or 25ft Walking Lunge, unweighted) after each set of Handstand Push ups)
(KG conv: Sled 40/20))

  • Target time each set: 3 – 3:30
  • Time cap each set: 4 minutes
  • Total workout cap: 24 minutes

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

Advanced:
Every minute on the minute for 6 minutes
14 Alternating V Ups

Intermediate:
Every minute on the minute for 6 minutes
12 Alternating V Ups

Novice:
Every minute on the minute for 6 minutes
8-10 Alternating V Ups

Strength/Accessory
Mayhem Mini-Pump – Lower Body Push/Pull (Checkmark)

4 Rounds

  • 10 Elevated Heel Goblet Squat
  • 10 Barbell Romanian Deadlift @ moderate weight – maintain quality
  • 30 yd DB Walking Lunges @ moderate weight – maintain quality
  • 15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cooldown/Mobility
Mobility

1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)

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