CrossFit Preferred

CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo + Banded 7’s

-into-

1:00 Jump Rope

1:00 Run

-into-

6 min amrap:

5 Russian Kettlebell Swings

5 Single Arm Kettlebell Up Right Rows (each)

5 Kip swings

3 Inch Worms

2. Workout Prep

2 sets:

100m Run (build in pace)

5 Kettlebell Swings (build in weight)

3 Pull Ups

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“Helen”

Independence

3 Rounds

400m Run

21 Kettlebell Swings (35/25)

12 Pull Ups

(KG conv: 16/11)

Liberty

3 Rounds

300m Run

21 Russian Kettlebell Swings (light)

12 Jumping Pull Ups

Target time: 8-10 minutes

​​​​​​​Time cap: 12 minutes

Skills and Drills

Toes to Bar:  Week 5, Day 1 (Checkmark)

Toes to Bar:

Week 5, Day 1

Advanced:

Every minute (8:00)

8-10 Toes to Bar

Intermediate:

Every minute (8:00)

6-8 Toes to Bar

Beginner:

Every minute (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:

Every minute (8:00)

10 Alternating V-Ups

10 Hollow Rocks

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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