CrossFit – Fri, Feb 21
Week 7, Last Week of the Cycle! One rep max's or a single heavy on most days with some good Open prep workouts mixed in.
Next week the Crossfit Open starts! Be sure to sign up on the white board if you will be participating in the In-House Open so we can get an idea of how many teams we will have!!!
Warm Up
Open 21.3 (Time)
For Time
15 Front Squats
30 Toes to Bar
15 Thrusters
rest 1 min
15 Front Squats
30 Chest to Bar
15 Thrusters
rest 1 minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
95/65#
Workout 21.4 begins immediately upon completing or reaching time cap for 21.3
Time Cap 15 Mins
Open 21.4 (Weight)
Complete the following complex for max load
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time Cap 7 Mins
Cool Down
3 Mins of easy walking
Mobility
Crossover Symmetry
Banded 7’s
Hip Halo
5 min Echo Bike (building Intesity) Every Minute on Minute 5 sec burst into 5 air squats, then back on bike
-then-
Build Barbell to 70-80% of complex (deadlift + Clean +Hang Clean +Jerk)
-then-
3 Front Squats
3 Toes to Bar
2 Chest to Bar Pull Up
1 Bar Muscle Up
3 Thruster