February 6, 2023

CrossFit – Mon, Feb 6
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.

Warm-up

A. General

2 rounds

1 min Machine

8/8 Banded Monster Walk

6 DB deadlifts

4 DB muscle cleans

2 DB lunges

B. Mobility

PNF Pigeon Stretch

90 seconds / side

https://youtu.be/QQPiREsGaQY

(PNF = Contract, pushing knee down 5-6 sec, then relaxing onto elbows)

C. Specific

3 sets

5 Back squats @3sec down + ascending

8/8 single leg glute bridges

Weightlifting
Back Squat (5 @ 40%
5 @ 50%
5 @ 60%)

TC: 9 min

Score: Weight

Scaling Options

Beginner

3×5 @ ascending light

Intermediate & Perform

As Written

Metcon
Metcon (AMRAP – Reps)

EMOM 14minutes

Odd:

8 DB Deadlifts

6 DB cleans

4 DB Lunges @2 x 50/35 lbs

Even: 40 sec Max Effort Burpees over the DB’s

KG: 22.5/15 KG

TC: 14 min

Score: Total Burpees

Scaling Options

Beginner

Odd

8 DB Deadlifts

6 DB cleans

4 DB Lunges @2 x 25/15 lbs

Even: 40 sec Max Effort Burpees

Intermediate

Odd:

8 DB Deadlifts

6 DB cleans

4 DB Lunges @2 x 35/25 lbs

Even: 40 sec Max Effort Burpees over a DB

Perform

EMOM 14

Odd

8 DB Deadlifts

6 DB cleans

4 DB Thrusters @2 x 70/50 lbs

Even: 40 sec Max Effort Burpees over the DB’s

Extra Accessory
Accessory (Weight)

Poliquin Step-ups

3 x8/leg

Rest 45-60 seconds between sets

Focus on Quad activation by moving your weight in front of your working foot.