CrossFit – Mon, Jan 22

Warm-up
Warm-up

1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull

2. Strength Prep
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep
2 sets:
10ft Overhead Walking Lunge (Right)
10ft Overhead Walking Lunge (left)
4 Toes to Bar
2 Burpee Over Dumbbell
4 Alternating Dumbbell Snatch

Strength/Accessory
Power Clean + Push Jerk (Weight)

Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout
Tony Stark (AMRAP – Reps)

Freedom (RX’d)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)

* Scoring: every 5 feet of the lunge = 1 rep
(KG conv: 22.5/15 DB)

Independence
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)
12 Toes to bar
50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)
12 Burpee over Dumbbell
12 Dumbbell Snatch (35/25)
(KG conv: 15/10 DB)

Liberty
15:00 AMRAP
50ft Dumbbell Walking Lunge (light)
10 Hanging Knee Raises
50ft Dumbbell Walking Lunge (light)
10 Up Downs
10 Dumbbell Snatch (light)

  • Target number of Rounds: 4+ Rounds
  • Minimum number of Rounds before scaling: 3 rounds

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

Leave a Reply

Your email address will not be published.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