CrossFit – Wed, Jan 24

Warm-up
Warm Up

1. Movement Prep/Activation
Tabata
6 sets each (20-seconds on/10-seconds off)
Air Bike
Jump Rope
5 Banded Back Squats (empty bar)

2. Strength Prep
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

3. Workout Prep
1 set:
5/4 Calorie Air Bike
10 Double Unders

Strength/Accessory
Back Squat (Weight)

5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
Peter Parker (5 Rounds for reps)

Freedom (RX’d)
Every 3:00 (5 sets)
12/10 Calorie Air Bike
60 Double Unders
12/10 Calorie Air Bike

Independence
Every 3:00 (5 sets)
10/8 Calorie Air Bike
50 Double Unders
10/8 Calorie Air Bike

Liberty
Every 3:00 (5 sets)
8/7 Calorie Air Bike
50 Single Unders
8/7 Calorie Air Bike

  • Target time each set: 1:30-1:45
  • Time cap each set: 2:30

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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