CrossFit – Thu, Jan 4
Warm-Up
Warm-Up
3 ROUNDS
10/10 Single Leg Calf Raises
35 Single Unders*
10 Air Squats
10 BB Strict Press
*Switch to Double Unders on RND 3.
Into…
1 OPTIONAL ROUND MOBILITY (Time Permitting)
6 Alt. Samson Lunges
6 Kang Squats
12 Alt. Elbow Punches
:20 BB OH Hold
Strength (All)
Push Press (5-4-3-2*)
Workout – Performance
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
NCFIT Time Cap: 14 MINUTES
Workout – Fitness
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
NCFIT Time Cap: 14 MINUTES
Partner Workout Option
IN TEAMS OF 2… (Time)
20 ROUNDS FOR TIME
5 Thrusters (Athlete Choice, Light)
20 Double Unders or Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.
(Score is Time)
Optional Cool Down
3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
*Start Moderate and build to Heavy. After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).
(Score is Weight)