CrossFit – Fri, Dec 27
Deload Week
Lifts will happen AFTER the Metcon this week to learn how to lift under fatigue
Metcon Warm Up
Feliz Navidad (Time)
5 Sets
9 Deadlifts (275/185)
12 Bar Facing Burpees
15/12 Cal Echo Bike
-rest 1:1 b/t sets-
Time Cap Each Set 2:30
Barbell Prep
2- Sets
10 Prone Is. Ts. Ys
10 Single Arm Press (R/L)
Push Press Cycling (Weight)
4 Sets
3 Push Press
These will be cycled, move up in weight to 8/10 RPE
Do a set every 1:30
1 1/4 Front Squat (Weight)
6 Sets
1 x ¼ Front Squat @ 60-65% 1RM Front Squat
Do a set every minute: Move up in weight every set
Hip Halo Activation
Movement Prep
1 Set
15 Banded Good Mornings
10 Single arm Kettlebell Deadlift (r/l)
:30 Echo Bike
3 Burpee
-then-
warmup to workout weight
2 Deadlifts
3 Bar Facing Burpees
4 Cal Echo Bike