CrossFit – Sun, Jan 11

American Fit Co Northwest – CrossFit

Workout Option 1

Lord of Lords (Time)

FREEDOM (RX):

5 Rounds

20/16 Calorie Ski (or Row)

10 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)

(Score is time)

(KG conv: 22.5/15)

INDEPENDENCE

5 Rounds

16/13 Calorie Ski (or Row)

15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)

(KG conv: 15/10)

LIBERTY

5 Rounds

12/10 Calorie Ski (or Row)

10 Single Arm Push Press (light) (each side)

Workout Option 2

Recovery Workout (Checkmark)

Active Recovery

45 Minutes at a Zone 2 Pace:

2,000m Row

25ft Handstand Walk OR 25 Sec Wall Facing Handstand Hold

30 Sec Hollow Hold

1000m Ski (or 60/48 calorie Air Bike)

25ft Handstand Walk OR 25 Sec Wall Facing Handstand Hold

30 second Sorenson Hold
Sorenson Hold

Workout Option 3

Mayhem Racing (Time)

Warm-up:

2 rounds:

1 minute Row, Ski, or Run

10 Lunges

10 Air Squats

5 Inchworm Push Ups

10 Glute Bridges

-Then-

2 rounds:

100m Run

5 GHDs or V-ups

10m Sled Push

(Build in pace and sled weight)

Workout:

Teams of 2:

5 sets

Partner 1: 400m Run

Partner 2: 15 GHDs/V-ups

– Both partners work at the same time and switch when both are complete –

Once all 5 sets are complete, move immediately on to:

5 sets

Partner 1: 500/450m Row

Partner 2: 25m Sled Push

– Both partners work at the same time and switch when both are complete –

(Score is total time)