CrossFit – Sat, Jan 6

Warm-up
Warm Up

1. Movement Prep/Activation
1:00 Machine
– into –
Hinshaw Warm-Up (10-12 minutes)
– into –
Sandbag Clean Practice

2. Workout Prep
2 sets
100m Run (Workout Pace)
2 Sandbag Cleans (work up in weight)

Workout
Nick Parker & Elizabeth James (3 Rounds for reps)

Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)
200m Run

Independence
3 sets
200m Run
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)
200m Run
5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)
200m Run
rest 1:1 between sets

Liberty
3 sets
150m Run
8 Power Cleans (light)
150m Run
8 Power Cleans (light)
150m Run
rest 1:1 between sets

  • Target time: 3:30 – 4:30
  • Time cap: 5 minutes

Gymnastics/Core
Gymnastics: Core Conditioning (Day 2) (Checkmark)

All Levels:
3 Rounds (40 seconds on/20 seconds)
Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell]

-Rest 1:00-

3 Rounds (40 seconds on/20 seconds)
Max Wall Ball Throw Sit Ups
*Use a weight that allows for a non-stop effort

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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