CrossFit – Mon, Jan 29

Warm-up
Warm-up

1. Movement Prep/Activation
2 sets:
10 Roll And Reach
10 Iron Cross
10 Scorpions
10 Dynamic Squat Stretches
-into-
3 sets
:30 sec Row
4 Box Jumps
:30 Jump Rope
5 Deadlifts (empty bar – build across sets)

2. Strength
5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.

3. Workout Prep
1 set
5/4 Calorie Row
5 Crossover Singles
4 Box Jump Overs

Strength/Accessory
Deadlift (Weight)

5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Workout
Plain Bagel (8 Rounds for reps)

Freedom (RX’d)
2 Rounds:

At 0:00
45 Crossover Single Unders
15/12 Calorie Row

At 2:00
15/12 Calorie Row
45 Crossover Single Unders

At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

Independence
2 Rounds:
At 0:00
45 Double Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
45 Double Unders
At 4:00
12/10 Calorie Row
12 Box Jump Overs (24/20)
At 6:00
12 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

Liberty
2 Rounds:
At 0:00
45 Single Unders
10/8 Calorie Row
At 2:00
10/8 Calorie Row
45 Single Unders
At 4:00
10/8 Calorie Row
10 Box Step Ups (20/16)
At 6:00
10 Box Step Ups (20/16)
10/8 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

  • Target time each set: 1:20 – 1:40
  • Time cap each set: 1:50

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

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