7. Februar 2025
Feb.
07
CrossFit – Fri, Feb 7
Suggested Warm-Up
Warm-Up
1 ROUND
1:00 Row (Focus on Long Pull)
10 Good Mornings
10 Air Squats
10 Down Dog to Up Dog
10 Alt Arm Raises in Child’s Pose
Into…
2 ROUNDS
8/10 Cal Row (Dialing in the pace for the workout)
10 MB RDL (Deadlifts for 2nd Round)
10 MB Squats (Thrusters for 2nd Round)
10 MB Press
10 Push Up (Piked Push Up)
Strength – All
Deadlift (5×1
Deadlift* (20X1))
Deadlift* (20X1))
Workout – Performance
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
KG BB: (100/70)
KG WB: (9/6)
Workout – Fitness
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
KG BB: (60/42.5)
KG WB: (6/5)
Extra Credit – All
NOTE — February’s extra focus will be building strength with the Strict/Push Press & Strict Pull-Up Development.
Push Press (1.) Push Press*
10-10-10
10-10-10
)
*Start Light and build to something Moderate.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
:20-:30 Active Bar Hang
-Rest 1:00-
Max Banded Dante Rows
-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