CrossFit – Tue, Jan 16

Warm Up

Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retractions, 5 Kip to Swing
10 Alt Leg V-Up
5-10ft Handstand Walk
10 Single Arm Dumbbell High Pull (each arm, moderate)
10 Single Arm Dumbbell Snatch (total, moderate)
Warm Up to Workout weights.

3. Workout Prep

1 Set: (at workout pace)
2 Toes to Bar
10ft Handstand Walk
2 Power Snatch + 2 Clean and Jerk (at workout weights)

Honeycrisp (6 Rounds for reps)

6 Sets
10 Toes to Bar
25ft Handstand Walk
10 Ground to Overhead (95/65)
-Rest 1 min Between sets-

Sets 1-3 = Power Snatch
Sets 4-6 = Power Clean and Jerk

Time Cap each set: 2 minutes 30 seconds

2 K Row Progression Day 1 Week 2 (Time)

4 Sets
400m at Fast
5 Strokes at Max Effort
*75 Sec at Easy between sets.

-Rest 4 Min-

2 Sets
200m at Fast
60sec at Easy Pace
*Rest 2 Min (after 2 sets)

1 Minute sprint at max effort.

Total: ~3500m

*Notes: The fast paced intervals equal the average watts from your 6-minute test. The easy paced intervals equal 50% of the average watts from your 6-minute test.

Record the average watts from the 1 minute sprint.