CrossFit – Thu, Jan 11

CrossFit Mile Zero – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

-into-

8 min AMRAP

45-second Machine

10 Alternating V-Ups

5 Deadlifts (empty-build across sets)

2. Strength Prep

Heavy Single Deadlifts (10:00)

3. Workout Prep

2 sets:

10ft Sandbag Carry (build-in weight)

5 Abmat Sit ups

Strength/Accessory

Deadlift

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Little Havana (Time)

Freedom (RX’d)

50-40-30-20-10

Abmat Sit ups

100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)

(KG conv: 70/45 SB, 32.5/22.5 KBs/DBs)

Independence

50-40-30-20-10

Abmat Sit ups

100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)

(KG conv: 45/32.5 SB, 22.5/15 KBs/DBs)

Liberty

30-25-20-15-10

Abmat Sit ups

100ft Farmer Carry (light)

Target time: 9-11 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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