CrossFit – Mon, Jan 20
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Hip Halo

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

Metcon Warm Up

Movement Prep/Activation and Increasing Heart Rate
Echo Bike
Arms & Legs: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast
10 Step Back Lunge
Legs Only: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast
10 Step Back Lunge
Arms Only: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast
-Then-
Warm up to lunge workout weight.
Workout Prep
1 set (at workout pace):
5/4 Calorie Echo Bike
10ft Front Rack Walking Lunge (at workout weight) (No Pause/step through)

Komodo Dragon (4 Rounds for reps)

4 Sets
25/20 Calorie Echo Bike
100ft Front Rack Walking Lunge (2×35/25) (No Pause/step through)
-rest 2 minutes between sets-

  • Intended Workout RPE: 8.5 – 85% – high intensity
  • Target Time each set: sub 3 minutes 30 seconds
  • Time Cap each set: 4 minutes 30 seconds

Strength Warm up

Burgener Warm Up Clean – 3-5 reps of each movement – all to power position

Power Clean (8 Sets building to 80% +)

*Do a set every 1 minute and 15 seconds.

3 Sets
3 Power Clean @65-70% 1RM Power Clean

2 Sets
2 Power Clean @75-80% 1RM Power Clean

3 Sets
1 Power Clean @80+% 1RM Power Clean

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