CrossFit – Fri, Feb 2

Metcon Warm up

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

Warm Up

6 Minutes moving through:
1:00 Ski OR Row (moderate)
10 Spiderman Lunge Stretch (each leg)
50ft Sled Push (empty)

Workout Prep

1 Set (at workout pace):
50ft Sled Push (at workout weight)
100m Ski (OR Row)

Egg Bagel (Time)

5 sets:
150ft Sled Push (145/125)
300m Ski (OR Row)
-rest 1 minute b/t sets-

Target Time each set: sub 1 minute 45 seconds

Time Cap each set: 2 minutes 15 seconds

Strength Warm up

2-3 Sets
5 Dumbbell Lateral Box Step Ups (each side)
5 Single Arm Dumbbell Bench Press (each side)
5 Single Arm Dumbbell Row (each side)

Barbell Cycling (Checkmark)

12 Minutes
Minute 1: 8 Power Cleans (155/105) (unbroken)
Minute 2: 12 Toes to bar (Unbroken)

  • We are still working our barbell cycling on Saturdays as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. We are beginning to use them in combination with gymnastics and/or monostructural movements, like today! Just know that we have intention behind it all and it is getting you ready to be fitter this year!
2k Meter Row Progression (Time)

4 Sets
800m at RPE3
100m at RPE8
100m at RPE9
*Rest 3 Min between sets.

Workout Notes:
Record total workout time

Mayhem Gymnastics (AMRAP – Rounds and Reps)

Death by Wall Walks
minute 1: 1 Wall Walk
minute 2: 2 Wall Walks
minute 3: 3 Wall Walks
….go until failure to make the “cap” number of Wall Walks

**Score is full rounds + reps completed on last round
So if you got through minute 4 with 4 wall walks and then only 3 wall walks on minute 5 your score is 4rounds +3reps