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
CrossFit – Sat, Jan 17 Warm-Up Flow (Checkmark) General Prep 2 Sets: :15/:15 Scorpion Stretch 10/10 Single Leg Glute Bridges 10 Deep Lunge Mountain Climbers 10 Air Squats 8/8 Suitcase Deadlifts Specific Prep 2 Sets: 50ft (15m) Farmer Carry @ building to working loads 6 Goblet Squats (2–3 sec controlled descent) 10 Wall Balls (focus
CrossFit – Fri, Jan 16 Whitten (Time) 5 Rounds for time: 22 Kettlebell Swings 70/53lbs 22 Box Jumps 24/20in 400m Run 22 Burpees 22 Wall Balls 20/14lbs to 10ft/9ft In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 https://www.crossfit.com/workout/2010/12/12#/
CrossFit – Thu, Jan 15 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 2 Sets: For Quality 10 Down Dog Alternating Toe Touches :20 Extended Plank Reverse Bridge 5 Up Dog to Down Dog Pike Push-Up 5/5 Kettlebell Windmill 5/5 Single Kettlebell Front Rack Reverse Lunge Specific Prep 2 Sets 5 Barbell Push Press
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
