Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.
Strength
Deadlift
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
Crossfit Open 25.1
AMRAP 15
COMPETITIVE
3 lateral burpees over the dumbbell (50/35)
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
PERFORMANCE
3 lateral burpees over the dumbbell (35/20)
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
LIFESTYLE
3 lateral no push up burpees over the dumbbell (20/10)
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.