CrossFit – Wed, Jan 14 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:30 – 1:00 – :30 Row (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps *The goal here will be to target the 1:00 Row
CrossFit – Fri, Jan 30 Ghost of Kyiv (AMRAP – Rounds and Reps) 30 Min AMRAP 6 Strict Press 40/25kg 20 Box Jump Overs 24/20” 22 Double Unders Every minute on the minutes: 3 Push-ups Mobility (Checkmark) 1:00/1:00 Tall Dragon Stretch 1:00/1:00 Scorpion Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories
CrossFit – Sun, Feb 15 Warm-Up Flow (Checkmark) General Prep to Specific 2 Sets: For Quality 10 Bend and Bows 20 Plank Shoulder Taps :15/:15 Single Arm Plank 20 Lateral Line Hops 20 Forward/Back Line Hops – 2 Sets 8 Dual Kettlebell Deadlifts @ working loads 15-20 Double Unders or 30-40 Single Unders Then Get
CrossFit – Tue, Mar 3 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats :15/:15 Banded Front Rack Stretch :20 Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to practicing and touching on doubles) Specific Barbell Prep / Empty to Light Barbell High Hang (Hip), Hang (Knee) 2-3
CrossFit – Thu, Mar 19 Warm-Up Flow (Checkmark) 400m Run – 10 Kettlebell Deadlifts :15 Hollow Hold :15/:15 Side Plank :30 Banded Psoas March :30 Echo – 10 Russian Kettlebell Swings 10 Abmat Sit-Ups :30 Banded Psoas March :30 Echo – 200m Run 8 American Kettlebell Swings 8 Abmat Sit-Ups 12/9 Calorie Echo Bike “Rampage”
