CrossFit – Sun, Feb 15

American Fit Co Northwest – CrossFit

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

2 Rounds

1:00 Machine

10 Walking Lunge Steps

10 Banded Clam Shells

6 Alternating Dumbbell Hang Clean and Jerk (light)

Workout Prep:

2 sets

5 Wall Balls

4 Alternating DB Clean & Jerks (light, build in weight)

-rest :45-

Banana Split (Time)

FREEDOM (RX):

50 Wall Balls (20/14)

50 Alternating Hang Dumbbell Clean and Jerk (50/35)

50 Wall Balls (20/14)

(Scored by Time)

(KG conv: 9/6 WB, 22.5/15 DB)

INDEPENDENCE (Intermediate):

40 Wall Balls (20/14)

50 Alternating Hang Dumbbell Clean and Jerk (35/25)

40 Wall Balls (20/14)

(KG conv: 9/6 WB, 15/10 DB)

LIBERTY (Beginner):

25 Wall Ball Thrusters (light)

25 Alternating Hang Dumbbell Clean and Jerk (light)

25 Wall Ball Thrusters (light)

Workout Option 2

Recovery Workout (Checkmark)

45 Minutes at Zone 2 Pace

2000m Row

100m Reverse Sled Drag (moderate load, dig through heels)

1000m Ski (or 800m Run)

50m Sandbag Bear Hug Carry (150/100)
Alternative options for the Sled Drag if sleds are not available:

50 ft double dumbbell walking lunges

If heavy sandbags aren’t available, sub barbell front rack carry (155/105)

Workout Option 3

Mayhem Racing (Time)

Warm-up:

AMRAP8

1:00 easy cardio (row, ski, bike, or jog)

10 Lunges

10 Air Squats

10 Banded Good Mornings

10 Glute Bridges

10 Plank Shoulder Taps

25m Farmers Carry (light)

Then, 2 rounds:

100m Run

10m Sled Push (build in weight)

5 calorie Ski

20m Farmers Carry (build in weight)

Workout:

Teams of 2

400m Run (together)

80m Sled Push (shared)

400m Run (together)

200m Farmers Carry (shared)

400m Run (together)

80 calorie Ski (shared)

400m Run (together)

(Scored by Time)

Weights:

Sled: 165/110 lb (75/50 kg)

Farmers Carry: 2x 53/35 lb Kettlebells (25/16 kg)