CrossFit – Mon, Jan 8

Warm-up
Warm-up

1. Movement Prep/Activation
Crossover Symmetry
-into-
8 min AMRAP
5 Kip Swings
5 Dynamic Squat Stretch
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs

2. Strength Prep
Heavy Single Back Squats (10:00)

3. Workout Prep
1 set:
3 Pull Ups
3 Back Squats
3 Burpees
2 Chest to Bar
2 Front Squats
2 Burpee to 6in target
1 Bar Muscle Up
1 Overhead Squat
1 Bar Facing Burpee

Strength/Accessory
Back Squat (Weight)

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout
South Beach (3 Rounds for reps)

Freedom (RX’d)
30 Pull-ups
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(KG conv: 43/29 BS, 52/36 FS, 61/43 OHS)

Independence
25 Pull-ups
30 Back Squats (75/55)
25 Burpees
-Rest 1:00-
15 Chest to Bar
20 Front Squats (95/65)
15 Burpees to 6 inch target
-Rest 1:00-
7 Bar Muscle Ups (Or 14 Strict Pull Ups)
10 Overhead Squats (115/80)
7 Bar Facing Burpees
(KG conv: 34/25 BS, 43/29 FS, 52/36 OHS)

Liberty
20 Ring Rows
20 Dumbbell Squats (light)
20 Up Downs
-Rest 1:00-
15 Jumping Pull Ups
15 Dumbbell Squats (light)
15 Up Downs to 4in Target
-Rest 1:00-
10 Jumping Chest to Bar
10 Dumbbell Squats (light/mod)
10 Burpees

  • Target time each set:
    Set 1: 3:30-4:30
    Set 2: 3:00-4:00
    Set 3: 2:30-3:30
  • Time cap each set:
    Set 1: 6:00
    Set 2: 5:00
    Set 3: 4:00
  • Total workout time cap (including rest): 17 minutes

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

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