CrossFit – Fri, Jan 26
Warm Up
Bruce Wayne (Time)
25 Shuttle Runs (50ft)
50 Wall Balls (20/14) (10/9)
50 V Ups
50 Wall Balls (20/14) (10/9)
25 Shuttle Runs (50ft)
Target Time: sub 12 minutes
Time Cap: 15 minutes
Strength Warm up
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
Romanian Deadlift (RDL) (*Do a set every 2 minutes.
10 Romanian Deadlift (7/10 RPE)
10 Romanian Deadlift (8/10 RPE)
10 Romanian Deadlift (9/10 RPE)
)
Wide Grip Bench Press (Weight)
From rack – hand placed in wide grip; perform prescribed reps
*Do a set every 2 minutes.
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
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. Movement Prep/Activation and Increasing Heart Rate
3:00 Jog (easy to moderate)
30 air squats
20 Push Ups
10 Sit Ups
-into-
2-3 sets:
4 Shuttle Jog (25ft)
8 Wall Ball (light)
8 Alternating Leg V-Ups
4 V Ups
3. Workout Prep
1 Set (at workout pace):
2 Shuttle Runs (50ft)
5 Wall Balls (at workout weight and height)
5 V Ups
5 Wall Balls (at workout weight and height)
2 Shuttle Runs (50ft)