CrossFit – Tue, Jan 9
Warm-Up
Warm-Up
1-2 ROUNDS (OPTIONAL MOBILITY PREP)
5 Cat/Cows
10 Alt. Supermans*
5 SLOW Scap Pull-Ups
10 Good Mornings**
*Raise opposite arm & leg off the floor while bracing and pushing ribs/belly into the ground. This is good prep for bracing properly while also getting the glutes and shoulders warm.
**Option to use empty barbell
Into…
AMRAP x 6 MINUTES (OR 2-3 ROUNDS)
4/4 Staggered Stance Deadlifts w/Empty Barbell
4 Kip Swings
4 Ring Rows
8 Alt. Box Step Overs (switch to BJO at halfway point)
Workout – Performance
4 ROUNDS FOR TIME (Time)
10 Deadlifts (185/135)
15 Pull-Ups*
20 Box Jump Overs (24/20)
*Option for Chest to Bars.
(Score is Time)
KG BB: (85/60)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
10 Deadlifts (135/95)
15 Ring Rows*
20 Box Jump Overs (20)
*Option for Jumping Pull-Ups.
(Score is Time)
KG BB: (60/42.5)
Post-Workout Strength – All
Deadlift (6×4*)
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Strength | Progressive Overload Cycle