CrossFit – Fri, Jan 9
General Warm-up
Back Squat (Back Squat
5-5-5-5-5
5-5-5-5-5
Bike 3:00 slowly for rest between sets.
Set 1: 5-10# heavier than last time
Sets 2-4: you may build in weight as heavy as good mechanics allow with no failed reps, or stay at the same weight across.
Set 5: same weight as set 1)
Open Prep Workout #1 (Time)
15 Toes to Bar
50 Double Unders
25 Power Cleans 115/75lbs
20 Toes to Bar
40 Double Unders
20 Power Cleans 135/95lbs
25 Toes to Bar
30 Double Unders
15 Power Cleans 155/105lbs
Time Cap: 12:00
Athlete notes: Open workouts have a particular style and pretty narrow list of movements compared to your daily programming. This means we can’t just chase stimuius today – Take. Notes! Get fitter and smarter today. You’ll be happy next month if you do.
1:00 Kettlebell Weight Shifts (:30 per side)
1:00 Dead Bugs
3:00 Machine (Increase pace each minute)
2:00 Glute Activation Banded Walk
2:00 AMRAP 5 Goblet Squats + 5 Russian Kettlebell Swings