CrossFit – Mon, Nov 13
Strength Warm up
Deadlift (*Do a set every 2 minutes.
3 Deadlift @ 6/10 RPE
2 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE)
Metcon Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
50 Single Unders
10 Hanging Scap Retraction
5 Sit to Stand Rope Climb
5 Abmat Stick Sit Up
2. Workout Prep
1 set (at workout pace):
10 Crossovers
1 Rope Climbs
5 GHD Sit Ups
Ted Lasso (2 Rounds for reps)
2 Sets:
AMRAP 8 Minutes
40 Crossovers
4 Rope Climbs
20 GHD Sit Ups
-rest 4 minutes b/t sets-
Cool Down
2 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)