CrossFit – Thu, Feb 2
Warm-up
Partner Workout
Enchiladas (Time)
200 M Relay Style Run** (or 300 Erg/400 Bike)
14 Wall Walks – Divide
200 M Partner Run** (or 300 Erg/400 Bike)
20 Synchro Overhead Squats (95/65)*
400 M Partner Run**(or 500mERG/800m Bike)
14 Wall Walks – Divide
200 M Relay Style Run** (or ERG/Bike)
20 Synchro Overhead Squats*
*Synchro OHS = Both athletes open hips at the top of finish squat.
**Do not have to do the same as partner for Cardio portion – Just meters are adjusted according.
***Cannot go movement until partner finishes cardio
Strength
Back Squat Barbell Warmup
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
Back Squat (7×1)
7 sets to get to a heavy x1
Post Workout Mobility
1:00 Hamstring Smash (each side)
1:00 Seated QL Stretch (each side)
1:00 Frog Stretch
6 Minutes
1:00 Jog
10 Inchworms
:15 Wall facing handstand hold
10 PVC Pass Throughs
10 PVC Overhead Squats
– then, Warm Up overhead squat wt, and do 1 Wall walk b/t sets
1 Set
100 M Run
1 Wall Walk
2 Overhead Squat