CrossFit – Wed, Jan 31

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
6 min AMRAP
3 Shuttle Runs
3 Inch Worms
5/side Single DB Suitcase Deadlifts
5 Bench Press (empty – build in weight)

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

3. Workout Prep
2 sets:
1x50ft Shuttle Run
1 Wall Walk
3 Deadlifts (build in weight)

Strength/Accessory
Bench Press (Weight)

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

Workout
Cinnamon Raisin Bagel (AMRAP – Rounds and Reps)

Freedom (RX’d)
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)
(KG conv: 83/56 DL, 15m Shuttle)

Independence
15:00 AMRAP
10x50ft Shuttle Runs
3 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (155/105)
(KG conv: 70/48 DL, 15m Shuttle)

Liberty
15:00 AMRAP
6x50ft Shuttle Runs
5 Inch Worms
6x50ft Shuttle Runs
10 Dumbbell Deadlifts (light)

  • Target number of Rounds: 4 +Rounds
  • Minimum number of Rounds before scaling: 3.5 rounds

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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