CrossFit – Fri, Feb 20
General Prep
2 Sets: For Quality
:15/:15 Inverted Hamstring Stretch
5/5 Pendulum Lunges
10 Alt V-Ups
:20 Hollow Hold
—
Specific Prep
4/4 Dual Dumbbell Single Leg Romanian Deadlifts @ Warm-Up Loads
4-6 Ice Skater Hops *Start Slow then Work to Rebounding
4 Ring Fall Outs (Move Smooth, Straight Arms, Controlled Tempo)
–
Build to working loads on RDL’s
Build capacity on rebounding into the skater hops
Build range of motion for the Ring Fall Outs.
—
Primer for Workout after Strength and Stability Work
8 Bar Kip Swings
4 Strict Knee Raises
10 Dual Dumbbell Front Rack Walking Lunges
1 Wall Walks + :15 Nose to Wall Handstand Hold
–
4-6 Toes to Bar / Toes to Target / Alt Toes to Bar / Knee Raises
15/15ft (4.5/4.5m) Dual Dumbbell Front Rack Walking Lunge
1 Partial Wall Walk + 1 Full Wall Walk
Every 4:00 x 3 Sets
8/8 Dual Dumbbell Single Leg Romanian Deadlift
Modifications:
– SLDRL: Lower the loads, move to a single dumbbell, or just do unweighted at smooth tempo if necessary
– Ice Skater Hops: Do Single Leg Lateral Hop with stick and place other foot down. / Adjust to Dynamic Lateral Lunge, or Cutsy Lunge
– Ring Fall Outs: Adjust to Rower Ab Rollouts/ Bar Ab Rollouts / Or adjust to Ring Plank or High Ring V-Outs
12:00 AMRAP
12 Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walks: 10in From Wall
Score = Rounds + Reps
Goal: 4–6+ rounds
RPE: 8–8.5/10
Primary Objective: Maintain consistent pacing on lunges and wall walks to allow repeatable rounds
Secondary Objective: Manage toes-to-bar volume with disciplined sets that protect grip and shoulders
Level 2:
12:00 AMRAP
12 Alternating Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
2 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walks: 10in From Wall
—
Level 1:
12:00 AMRAP
12 Kipping Knee Raises
50ft (15m) Goblet Walking Lunges
2 Wall Walks
Dumbbells: 1 x 35/25lb, 15/12kg
Wall Walks: 30in From Wall
—
Masters 55+:
12:00 AMRAP
9 Toes to Bar
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
2 Wall Walks
Dumbbells: 2 x 30/20lb, 14/9kg
Wall Walks: 20in From Wall
Competitor:
As prescribed
Goal: 6+ Rounds
—
Travel / Hotel:
12:00 AMRAP
12 Toes to Bar
16 Dual Dumbbell Front Rack Reverse Lunges
3 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walks: 10in From Wall
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
3 Sets: For Quality
10-12 Ring Hamstring Curls
12-15 Tall Kneeling Banded Straight Arm Lat Pull Downs
:20/:20 Single Leg Sorenson Hold
