21. Januar 2025
Jan.
21
CrossFit – Tue, Jan 21
Suggested Warm-Up
Warm-Up
200m Run
Into…
2 ROUNDS
5 Inch Worms into Up Dog/Down Dog
10 Good Mornings
8 Jefferson Curls
5/5 Bodyweight Lunges
10 Shoulder taps
5/5 Cat/Cow
Into…
200m Run
2 ROUNDS
5 Tempo RDL (31X1)
5/5 BB Front Rack Lunges
10 Up/Downs
Strength – All
Deadlift (5×3
Deadlift* (31X1))
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
200m Run
5/5 Front Rack Lunges (115/75)
20 Up-Downs
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
200m Run
5/5 Front Rack Lunges (75/55)
15 Up-Downs
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‚Down Portion‘
2nd Number is ‚Down Position‘
3rd Number is ‚Up Portion‘
4th Number is ‚Up Position‘
(Score is Weight)
Week 3 of 7
Strength | Tempo Cycle