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CrossFit — February 7, 2020

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2.7.20

Warm-up
3:00 Bike or Row at Increasing Intensity
3:00 Band Shoulder Activations and Lat Activations
1:00 Up + Down Dogs
10 Back Rack Lunges
10 Pronated Bent Over Rows
10 Shoulder Presses
10 Back Rack Jumping Lunges
10 Supinated Bent Over Rows
-then-
2 warm up Shoulder Press Sets between blank bar and 75%
Shoulder Press (4 + 8 FG Ring Rows Every 2:30 x 6)
Superset Every 2:30 x 6
4 Shoulder Presses
8 False Grip Ring Rows
*All sets @ 75-85% 1RM Press. Should be slightly heavier than the 6s two weeks ago.
Metcon (6 Rounds for reps)
Every 3:00 for 6 Rounds
10/8 Calorie Bike
10 DB Box Step Overs 50/35 24/20"
2 Rope Climbs

*Rx+ 1 Legless Climb + 1 Regular Climb
*Health and Fitness: 35/25# DBs, 20/16" Box, 10 Strict Hanging Knee Raises
*Stimulus: These rounds are meant to be a SPRINT! You have 2:00 to finish each round. Scale to a height and weight that you feel comfortable stepping over the box. Scale climbs to 10 Strict Hanging Knee Raises

Accessory Work
4 Rounds of Muscle Up Work
Rx: 2-4 Ring Muscle Ups + 1 Extra Dip
Scale: 3 Hips to Rings/Big Kips on Bar + 3 Low Ring Muscle Ups + 3 Low Ring Dips

Cool Down
Forearm Massage
Trap + Delt Lacrosse Ball Massage
Quad Foam Roll + Couch Stretch