CrossFit – Wed, Jan 24
Warm-Up
Warm-Up
1 ROUND
8 Bootstrappers
10 Plank to Pike
8 90/90 Hip Rotations
20 Toe Touch Jumping Jacks
Into…
1 ROUND
8 Good Mornings
20 Plank to Toe Taps*
8 Alt. Groiners
20 Mountain Climbers
Into…
1 ROUND
10/10 Single Leg Glute Bridge Ups
:30 High Plank
10 Pause Air Squats
10 Up-Downs
*Athletes start in a high plank position, push into a pike position, and reach their opposite hand to opposite foot to complete 1 rep.
Workout – Performance
2 SETS* (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Up-Downs
10 DB Goblet Squats (50/35)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
2 SETS* (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Up-Downs
10 DB Goblet Squats (35/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (15/10)
Post Workout Strength (All)
Back Squat (8×2*)
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Progressive Overload Cycle