CrossFit – Mon, Jan 6
New Cycle
Quick and Nimble
7 Weeks (1/6-2/17)
Goal: Improve capacity across broad time and modal domaining with varying intensity and volume though pure metcons and mayhem intervals.New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
Quick and Nimble
7 Weeks (1/6-2/17)
Goal: Improve capacity across broad time and modal domaining with varying intensity and volume though pure metcons and mayhem intervals.New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
Warm Up
Survivor (Time)
5 Sets (1 Set every 6 minutes)
32/24 Cal Row
24 Wall Balls (20/14)
16 Toes to Bar
Time Cap 4:30 Each Set
Barbell Prep
Burgener Warm Up (Clean)
Power Clean (3 Sets @ 60-65% 1RM
3 Power Cleans
2 Sets @70-75%
2 Power Cleans
3 Sets @75+%
1 Power Clean)
3 Power Cleans
2 Sets @70-75%
2 Power Cleans
3 Sets @75+%
1 Power Clean)
Do a set every 1:30
Cool Down
2 x10 Reverse Leg Raises (L/R)
2 x 10 Boot Strappers
10 x 5 Second Cobra
Mobility:
Crossover Symmetry
Hip Halo
Movement Prep:
2 Sets
:10 Row (easy)
:10 Row (Mod)
:10 Row (Hard)
5 Wall Ball
5 Kip to Swing
Workout Prep:
3 Cal Row
3 Wall Ball
3 Toes to Bar