CrossFit – Thu, Feb 5
General Warm-up
Overhead Squat (“Overhead Squat
5-4-3-2-1-1-1 AHAP
5-4-3-2-1-1-1 AHAP
Bike for 2:00 slowly between all sets
*Use the sets of 5-4-3-2 to build to 3 as heavy as possible singles for the day”)
AMRAP 7:00 (AMRAP – Rounds and Reps)
Open Prep Workout #5
12 Wallballs 20/14lbs to 10/9ft
30ft HS Walk (15ft x 2)
9 Power Snatch 75/55lbs
Athlete Notes: Short workouts that blur the lines between cardio and gas usually present two options: Go unbroken and pace the transitions OR 2 sets with essentially no rest between on the fixed cadence movements and transition quickly throughout. Guess which athlete you are, then test, and make sure you’ve got notes after.
2:00 Machine
1:00 Lunge + PVC Passthrough
20 Glute Bridges
20 Deadbugs
15 Air Squats