CrossFit – Mon, Feb 17
2 ROUNDS
1:00 Bike
10 Air Squat
8 Cossack Squat
6 Groiner with a Twist
4 Up/Down Dog
1-2 ROUNDS
:30 Bike
5 Jumping Air Squat
10 Elbow Punches
5 Front Squats
Build to a Heavy 1-Rep Front Squat)
Week 7 of 7
Strength | Testing Week Tempo Cycle
20/15 Cal Bike
20 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
15/12 Cal Bike
15 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
MIN 1 – :45 Alt. 90-90 Hip Rotations
MIN 2 – :45 Banded Ws
MIN 3 – :45 EZ Walk
(No Measure)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
10-10-10-10-10)
*Start heavier than last week and try to end heavier. Complete 12-15 DB Bent Over Reverse Flyes b/t Sets.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
3-5 Strict Pull-Ups
*Option to use Band if unable to complete 3 reps unbroken.
(No Measure)
