CrossFit – Fri, May 26
Warm Up
<p>Athletes Notes</p><p>1.<a target="_blank" href="https://www.youtube.com/watch?v=Y80mRnwkGGk">Crossover Symmetry Activation</a></p><p>OR<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</p><p>2. Movement Prep/Activation and Increasing Heart Rate</p><p>1-2 Sets<br />1:00 Cardio (moderate)<br />25 Plate Hop<br />:15-30 Free Standing Handstand Hold Practice<br />10 Downward Dog to Seal Pose<br />10 Single Arm Dumbbell Deadlift (each side, moderate)<br />-Then-<br />Warm Up to Deadlift weight.</p><p>3. Workout Prep</p><p>1 Set (at workout pace):<br />15 Double Under<br />25ft Handstand Walk<br />2 Deadlifts (at workout weight)</p>
Kauai (Time)
<p>AMRAP 3 Minutes<br />75 Double Unders (together)<br />50ft Handstand Walk (together)<br />Max Deadlifts (275/185) (split)<br />*Go until you get 75 reps<br />-rest 1 minute b/t sets-<br /><br />Individual version:<br />AMRAP 3 Minutes<br />75 Double Unders<br />50ft Handstand Walk<br />Max Deadlifts (275/185)<br />*Go until you get 35 reps<br />-rest 1 minute b/t sets-</p>
<p>Athletes Notes</p><p>TARGET SCORE</p><p>Target Time:sub 15 minutes (this would be 4 rounds)</p><p>Time Cap:23 minutes (this would be 6 rounds)</p><p>STIMULUS and GOALS</p><p>How to Pace:GRIND! This workout really starts once you get on the barbell so just get the prior work done and stick to your plan on how you approach the Deadlifts</p><p>How it should Feel:MUSCULAR ENDURANCE! The Double unders into handstand walk will create substantial shoulder fatigue. Then the deadlifts will sting a bit but you should be able to move through them somewhat quickly.</p><p>WORKOUT STRATEGY & FLOW</p><p>Double Unders: Keep these smooth and unbroken (or as close to it as you can) so you can get right to the handstand walk.</p><p>Handstand Walk: Try to stay relaxed and quick here. If you can go 50’ unbroken then go for it! Otherwise, quick and calculated rest breaks are okay if you know it will prevent you from blowing up.</p><p>Deadlift: Have a plan of how you are going to split up the reps and try to let the other person going be your rest. Don’t use over 75% of your 1RM on this.</p>
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