CrossFit – Thu, Jan 22 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets, For Quality 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the World’s 8/8 Single KB Staggered Stance RDL 10 Goblet Squat :30 Pause Goblet Squat Ankle Mobility Specific Prep 3 Hang Muscle Snatch 3 Low Hang Power Snatch
CrossFit – Wed, Jan 21 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Prep: 2 Sets: Empty Barbell 6 Tall Muscle Cleans 6 Bradford Press with Lockout :20 Behind the Neck Elbow
CrossFit – Tue, Jan 20 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:30 Cardio Choice :15/15 Overhead Lat / Tricep Stretch :15/:15 Crossbody Arm Hug and Posterior Delt Stretch :15 Alternating Arm Swings :15 Arm Back Slaps :30 Down Dog Calf Gas Pedals into Toe Touches General Prep 2 Sets: For Quality :30 Jump Rope 10
CrossFit – Mon, Jan 19 Warm-Up Flow (Checkmark) General Prep 2 Sets: 1:00 Row / Bike :30 Kettlebell Dead-Bugs :20/:20 Side Plank 10/10 Single Leg Glute Bridge :30 Glute Bridge Hold Specific Prep Barbell @ light Loads – 3 Deadlifts to Knee – 3 Full Deadlifts (controlled eccentric and light tough to the floor) –
CrossFit – Sun, Jan 18 Warm-Up Flow (Checkmark) General Prep: 2 Sets: :45 Cardio Choice 10 Scap Push-Ups 10 Alternating Samson Lunges 12 Band Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 6/6 Single Arm Ring Rows Bench Press Specific Warm-Up: Prime pressing pattern and shoulder stability Empty Barbell: 8 Tempo Bench Press (3-sec lower) 6
