CrossFit – Wed, Feb 21
New Cycle “COMPETE"
9 Weeks
Week of February 19 through week of April 15
9 Weeks
Week of February 19 through week of April 15
Warm Up
Count ‘Em (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar
*Repeat Wednesday February 8, 2023
Target Score:
Target Rounds: 6+
Minimum Rounds before scaling: 4
Cool Down
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
Bench Press (5 Bench Press @ 65% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 6/10 RPE
5 Bench Press @ 68% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 6.5/10 RPE
5 Bench Press @ 70% 1 RM Bench Press + 10 Supinated Grip Barbell Ben)
5 Bench Press @ 68% 1 RM Bench Press + 10 Supinated Grip Barbell Bent Over Row @ 6.5/10 RPE
5 Bench Press @ 70% 1 RM Bench Press + 10 Supinated Grip Barbell Ben)
OPTIONAL
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 Row OR Ski (moderate)
5 No Jump Burpee
10 Single Arm High Pull (each arm, moderate)
10 Single Arm Press (each arm, moderate)
10 Banded Good Morning
10 Kip to Swing
-Then-
Warm Up to workout weight w/2 Toes to Bar after each set.
3. Workout Prep
1 Set: (at workout pace)
4 Alternating Dumbbell Hang Clean and Jerk (at workout weight)
2 Dumbbell Facing Burpee
4 Toes to Bar
Close