4. Februar 2025
Feb.
04
CrossFit – Tue, Feb 4
Suggested Warm-Up
Warm-Up
1 ROUND MOBILITY
10 Alt. 90/90 Hip Rotations
5/5 Adductor Rock Backs
10/10 Half Kneeling Ankle Rocks
10 Sumo Kang Squats
:30 Bottom of Air Squat Hold
Into…
2-3 ROUNDS
100m Run
5/5 Split Squat
10 Alt. Elbow Punches
5 Empty Barbell Tempo Fronts Squats (20X1)
10 Empty Barbell Front Squats
Strength – All
Front Squat (5×1
Front Squat* (20X1)
Front Squat* (20X1)
)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
100m Run
20 Front Squats (75/55)
100m Run
20 Front Rack Alt. Lunges
(Score is Rounds + Reps)
KG BB: (35/25)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
100m Run
20 Front Squats (65/45)
100m Run
20 Front Rack Alt. Lunges
(Score is Rounds + Reps)
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups*
*Option to place a band or hip circle above knees.
-Rest as Needed b/t Sets-
(No Measure)
*Keep weight 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 5 of 7
Strength | Tempo Cycle