CrossFit – Sun, Jan 25

American Fit Co Northwest – CrossFit

Workout Option 1

What is Fitness? (Checkmark)

FREEDOM (RX):

Every 1:00 (15:00)

Minute 1: 30 second Handstand Hold (back to wall)

Minute 2: 12 Kettlebell Swings (53/35)

Minute 3: 5 Box Jumps (30/24)

(Scored by Completion)

(KG conv: 22.5/15 KB)

INDEPENDENCE

Every 1:00 (15:00)

Minute 1: 20 sec Handstand Hold

Minute 2: 12 Kettlebell Swings (35/26)

Minute 3: 5 Box Jumps (24/20)

(KG conv: 15/10 KB)

LIBERTY

Every 1:00 (15:00)

Minute 1: 30 sec Plank Hold (elbows)

Minute 2: 10 Kettlebell Swings (light)

Minute 3: 5 Box Jumps (low)

Workout Option 2

Recovery Workout (Checkmark)

45 Minutes at Zone 2 Pace:

2,000m Row

3 Turkish Get Up (each arm 53/35)

1,000m Ski (or 60/50 calorie Air Bike)

50ft Bear Crawl w/controlled low hips

30 Sec Reverse Plank Hold
Sorenson Hold

Workout Option 3

Mayhem Racing (Time)

Warm-up:

AMRAP8

1 minute easy cardio (rotate Row / Ski / Jog)

10 Alternating Reverse Lunges

10 Banded Good Mornings

10 Glute Bridges (2-second pause at top)

10 Plank Shoulder Taps

10 Light Double KB Deadlifts (focus on hinge + bracing)

Workout:

3 Rounds:

400m + 15 Double KB Deadlifts + 30M Farmer Carry

400m + 30M Burpee Broad Jumps

400m + 30M Sandbag Lunges

(Score for Time)

For the 400m, athletes will Row one round, Ski one round, and Run one round. Athletes may pick the order, but all 3 pieces in the round must use that same choice. 36 minute time cap.

RX: 2x 24/16kg Kettlebells (53/35lb) and 20/10kg Sandbag (44/22lb)

Comp: 2x 32/24kg Kettlebells (70/53lb) and 30/20kg Sandbag (66/44lb)