CrossFit – Thu, Feb 13
Have THE BEST Open possible! Sign up for Coach Hannah's Open Prep Course. She'll teach you how to prepare and strategize for this 3-week challenge and set you up for success! Remember, we will all do the workouts each Friday of the Open. Let Cocah Hannah help you make it the most fun possible! Sign Up HERE !
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Warm-up
Warm Up
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
3 Bench Press (Slow and controlled, empty bar)
5 Ring Rows
10 Single Arm Dumbbell Upright Row (each)
Strength/Accessory
Bench Press (Bench Press:
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion)
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion)
Workout
Bison (3 Rounds for reps)
Freedom (RX’d)
5:00 AMRAP
5-10-15. . .
Push Ups
Hollow Rocks
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Push Ups
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Hollow Rocks
V-Ups
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minutes Bench Stretch for Lats
20x Shoo the Cat
4x 5 Quad Foam Rolling (each leg)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bench Stretch for Lats
Shoo the Cat
Quad Foam Rolling