CrossFit – Mon, Feb 17
Strength Warm up
Back Squat (Take 10 minutes to establish a 1RM OR heavy single Back Squat for the day.)
Big Bear (4 Rounds for reps)
4 sets (1 set every 6 minutes)
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs (OR 9 Strict Pull Ups)
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time each set: sub 3 minute 30 seconds
- Time Cap each set: 4 minutes 30 seconds
Metcon Warm Up
Movement Prep/Activation
2 Sets
1:00 Bike (easy-moderate)
5 Strict Chin Up
-Then-
2 Sets
Foot clamp to stand and back down on rope. Working on strong efficient foot clamp.
2. Workout Prep
1 Set (at workout pace)
4 Calorie Bike
2 Back Squats (at workout weight)
1 Rope Climb
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
Barbell Prep
3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)