CrossFit – Mon, Feb 12

Bellhouse Crossfit – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Every 45 seconds for 5 sets: 125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength

Every Minute (10:00)

5 Power Snatch (+15 lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep

2 sets:

50m run (set 1: easy, set 2: workout pace)

2 Burpee Box Jump Overs (build in height)

Power Snatch

Every Minute (10:00)

5 Power Snatch (+15 lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Dove (5 Rounds for time)

Freedom (RX’d)

5 Sets:

4 Shuttle Runs ( OR 100m run )

8 Burpee Box Jump Overs (24/20)

-rest 2:00 between sets

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

(Repeat from Feb 14th, 2023)

Independence

5 sets:

4 Shuttle Runs (100m run)

6 Burpee Box Jump Overs (20/16)

-Rest 2:00 between sets

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Liberty

5 sets:

3 Shuttle Runs (50m run)

6 Up Down + Box Step Up (20/16)

-Rest 2:00 between sets

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

()

Ejercicio

Libertad (RX)

5 juegos:

4 carreras lanzadera (O carrera de 150 m)

8 saltos de caja de burpee (24/20)

-descanso 2:00 entre series

** Cada recorrido del transbordador es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)

(Repetición desde el 14 de febrero de 2023)

Independencia

5 conjuntos:

4 carreras lanzadera (carrera de 150 m)

6 saltos de caja de burpee (20/16)

-Descanso 2:00 entre series

*Cada recorrido de traslado es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)

Libertad

5 conjuntos:

3 carreras lanzadera (carrera de 100 m)

6 Arriba Abajo + Caja Incremento (20/16)

-Descanso 2:00 entre series

*Cada recorrido de traslado es de 25 pies hacia abajo + 25 pies hacia atrás (50 pies en total)

Tiempo objetivo de cada serie: 1:20-1:40

Límite de tiempo de cada serie: 2 minutos