On Saturday, May 21st from 11am-3pm "Claws for a Cause" benefit will be held to help ease the financial strain the Russell’s face. Tickets are $20 a piece which include 2 containers of crawfish w/potatoes and corn. We have 15 tickets available at the box. Pick-up will be at CrossFit 171 from 11-3pm on Saturday. If interested in purchasing tickets please get with Ben/Brandon.
**All ticket orders are due by Tuesday, May 17th.**
Thank you.
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate – (Open/QuarterFInals: Perform after the strength)
5:00 Cardio (your choice)
EMOM perform 5-10 air squats
-then-
3 Sets
5 inchworms
10 hanging scap retractions
Keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest.
5 Strict Pull-Up
10 Push-Up
15 Air Squat
-Switch rounds back and forth with your partner-
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
Target number of Rounds: 25+
Minimum number rounds before scaling: 15
STIMULUS and GOALS
This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
WORKOUT STRATEGY & FLOW
All the movements have lower rep ranges to allow you to try and move nonstop
Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout (unless you are a beast and can hammer out 5 unbroken with a vest consistently
Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout. Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.
Air Squats should be smooth and unbroken throughout, giving the upper body a break!
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets:
1:00 Bike
10 Lateral Box Step Up R/L
25ft Sled Push (Empty)
10 Hanging Scap Retraction
5 Strict Pull Up
4. Workout Prep
1 Set (at workout pace):
4 Dumbbell Box Step Over (at workout height and weight)
1 Rope Climbs
50’ Sled Push (at workout weight)
250m Bike Erg
20 Dumbbell Box Step Over (2×50/35) (24/20)
5 Rope Climbs
-Rest until 4, 12, 20, 28, 36 minute mark-
100’ Sled Push (2×45/1×45)
500m Bike Erg
-Rest until 8, 16, 24, 32 minute mark-
Target Time each set: Sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to go a bit faster than you think you can on each movement.
How it should Feel: GRIPPY & GASSY! You will be out of breath from the intensity and have grip fatigue from holding the dumbbells to the rope climbs
WORKOUT STRATEGY & FLOW
Step Overs: Unbroken is what we want! Technique and rhythm here is key! Find your footwork and don’t slow down once you use your momentum correctly.
Rope Climbs: Smooth with minimal rest in between rpes is the goal
Sled Push: Urboken and fast! Get those legs pumping!
Bike: Hold a fast pace here! Don’t slow down until you get to rest!
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