CrossFit – Sat, Jan 27

Warm-up
Warm Up

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets
1:00 Bike (easy pace)
2 Zombie Rope Climbs (Or 10 Ring Rows)
5 Inch Worms

2. Workout Prep
2 sets:
1 Rope Climb (Half Way)
1 Wall Walk
5/4 Calorie Bike (Workout pace)

Workout
Clark Kent (Time)

Freedom (RX’d)
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
2 Wall Walks
Partner 2:
10/8 Calorie Air Bike (OR Bike Erg)
-Both athletes work at the same time. Switch when both are completed-

Independence
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
1 Wall Walk
Partner 2:
10/8 Calorie Air Bike (OR Bike Erg)
-Both athletes work at the same time. Switch when both are completed-

Liberty
Teams of 2
15 Rounds (each)
Partner 1:
3 Zombie Rope Climbs
3 Inch Worms
Partner 2:
8/6 Calorie Air Bike (OR Bike Erg)
-Both athletes work at the same time. Switch when both are completed-

  • Target time: sub 25 minutes
  • Time cap: 30 minutes

Gymnastics
Gymnastics: Bar Muscle Up Prep (Day 2) (Time)

WARM UP
All athletes:
20 Hanging Shrugs
10 Kip Swings
5 Strict Pull Ups or 5 Negative Pull Ups [jump up then lower slowly]

WORKOUT
On a running clock, for time:
Advanced:
Unbroken sets of Kipping Bar Muscle Ups
5-4-3-2-1

Intermediate:
Accumulate 10 Bar Muscle Ups

Novice:
Accumulate 10 Box Bar Muscle Ups OR
Unbroken sets of Kipping Chest to Bar Pull Ups 8-6-4-2 OR
Unbroken sets of challenging Ring Rows 8-6-4-2

Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

4 rounds:

  • 10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
  • 10 Bent Over Lateral Raises @ moderate weight
  • 10 Standing KB Crush Grip Bicep Curl @ maintain quality
  • 10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Cooldown/Mobility
Mobility

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)

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