CrossFit – Tue, Feb 11
Warm Up
Badlands (Time)
5 Sets (1 Set Every 3 Minutes
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)
*repeat of Jan 1, 2024
Time Cap Each Set 2:30)
Barbell Prep
3 Sets:
5 Lateral Box Step ups
5 Russian Baby Makers
5 Tempo Empty Barbell Back SQuat (3:1:2:1)
Back Squat Hold + Back Squat (Weight)
5 Sets
60 Second Back Squat Hold (every 10 seconds do 1 Rep) @8-8.5 RPE
*Barbell stays on Back entire set
Do a set every 2 mins
Wall Walks (AMRAP – Reps)
ReTest Day:
Max Effort 3 Minutes of Wall Walks
Mobility
Croosover Symmetry
Banded 7’s
1 Set
1:00 Ski or Row
5 No Jump Burpee
10 Single Arm Dumbbell Bench press
10 Kip to Swing
5 Knees to Elbow
-Warmup shoulders to Overhead Weight
Workout Prep
1 Set
2 Shoulder to Overhead
2 Bar Facing Burpees
4 Toes to Bar