CrossFit – Wed, May 31
Warm Up
<p>Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />3 Step Back Lunge Steps (each side) 5 Alt. V-ups (Each Side)</p><p>5 Kip Swings (focus on elevating in back portion of swings) 3 Knees to Elbows</p><p> </p><p>WK prep</p><p>3 sets:<br />2 Back Rack Step Back Lunges (build-in weight) 3 Toes to Bar</p>
Freedom
Metcon (Time)
<p>For time:<br />30-20-10<br />Back Rack Step back Lunges (95/65) Toes to bar</p>
Independence
Metcon (Time)
<p>30-20-10<br />Back Rack Step back Lunges (75/55) Knees to Elbows</p>
Liberty
Metcon (Time)
<p>For time:<br />30-20-10<br />Dumbbell Front Rack Lunges (light) Hanging Knee Raises</p>
Skills and Drills
<p>Rope Climb</p><p>Week 5 Day 1:</p><p>Advance:<br />Every minute (10:00) 2 Rope Climbs</p><p>Intermediate:<br />Every minute (10:00) 1 Rope Climb</p><p>Beginner:<br />Every minute (10:00) 2-3 Zombie Rope Climbs</p><p>* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.</p><p>Alternate Option:<br />Every minute (10:00)<br />5 Strict Pull Ups + 5 Hanging Knee Raises<br />modified: 3 Pull Up Negatives + 3 Hanging Knee Raises</p>
Mobility
<p>1 min lying 90/90 hip stretch (each side)<br />1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)</p>
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