Next month we will focus on daily steps. This is 100% FREE to participate and offers a way for some fun and friendly competition.
If you would like to register you can use the link below to do so:
https://crossfitalabaster.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=3667&OnlineMembershipId=297189
1. Movement Prep/Activation
8:00 AMRAP
30-second Row
5 Scap Pull Ups
3 Kipping Pull Ups
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict)
3. Workout Prep
Set 1:
5/4 Calorie Row
3 Chest to Bar
2 Burpee Box Jump Overs
Set 2:
5/4 Calorie Row
2 Bar Muscle Ups
2 Burpee Box Jump Overs
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
Freedom (RX’d)
35/28 Calorie Row
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Row
14 Bar Muscle Ups
24 Burpee Box Jump Overs (24/20)
Independence
30/24 Calorie Row
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
@10:00
30/24 Calorie Row
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
Liberty
25/20 Calorie Row
20 Jumping Pull Ups
15 Up Downs + Box Step Ups (20/16)
@10:00
25/20 Calorie Row
20 Ring Rows
15 Up Downs + Box Step Ups (20/16)
- Target time each set: 6:00-8:00
- Time cap each set: 8:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minute Pec Stretch
1 Minute Ring Lat Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)