CrossFit – Tue, Jan 31
Warm-up
Metcon
Taco (5 Rounds for reps)
5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike
7 Bar Muscle Ups
14/11 Calorie Echo Bike
*Sub 18/14 Calorie Assault Bike if needed for Rx’d
Strength
Deadlift Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
2 Position Clean Grip Pause Deadlift (Weight)
From ground with clean grip; lift barbell 1" off ground pause for prescribed time, then to mid thigh pause for prescribed time, complete full deadlift, PAUSE in positions on the way down.
2 Position Pause Clean Deadlift @ 95-100% 1 RM Clean
2 Position Pause Clean Deadlift @ 95-100% 1 RM Clean
2 Position Pause Clean Deadlift @ 95-100% 1 RM Clean
*You will pause for 2 seconds at 1” off ground and mid thigh.
*Remember to pause on the way up AND on the way down.
Post Workout Mobility
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 minute roll out trunk/abs with foam roller, sandbag, or medball
Accessory
Push Ups (Time)
3 Sets
12 Push ups
1:00 Rest b/t sets
Push up version to do all 12 UNBROKEN
6 minutes moving through:
1:00 Echo Bike (easy to moderate)
10 Hanging Scap Retraction, 5 Kip to Swing
5-10 Push Ups
1 set (at workout pace):
3/2 Calorie Echo Bike
3 Bar Muscle Ups
3/2 Calorie Echo B