CrossFit – Tue, Jan 30
Warm Up
Everything Bagel (4 Rounds for reps)
4 Sets:
10 Lateral Burpee Over Bar
50ft Dumbbell Front Rack Lunges (2×50/35)
25/20 Calorie Bike Erg
50ft Dumbbell Front Rack Lunges (2×50/35)
10 Lateral Burpee Over Bar
-rest 1:1 b/t sets-
Time Cap 6 Mins per set
× 2,000m Row Progression – Week 4 Day 1 (OPTIONAL) (Time)
400m at Fast, 250m at Easy
-No Rest-
400m at Fast, 250m at Easy
-No Rest-
400m at Fast, 250m at Easy
-No Rest-
5x (100m at Sprint, 1 Min Rest)
-No Rest-
500m at Fast, 250m at Easy
Total: 3200m
The sprint paces equal the average watts from your 1-minute test.
The fast paces equal the average watts from your 6-minute test.
The easy paces equal 50% the average watts from your 6-minute test.
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. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Bike Erg (moderate)
20 Step Back Lunges
50ft Front Rack Carry (moderate)
5 No Jump Burpee
10 Lateral Hop Over Bar
-Then-
Warm Up to Dumbbell Front Rack Lunge weight.
3. Workout Prep
1 set (at workout pace):
2 Lateral Burpee Over Bar
10ft Dumbbell Front Rack Lunges (at workout weight)
5/4 Calorie Bike Erg