CrossFit – Sat, Jun 10
Warm Up
<p>3:00 Machine -into-<br />Hip Halo -into-</p><p>3 sets<br />30-second Row (build in pace)<br />10 Deadbugs<br />10 Downward Dog to Seal Pose<br />2 Sandbag Cleans (light) or Power Clean</p>
Movement prep/Workout prep
<p>2 sets:<br />5/4 Calorie Row<br />1 Sandbag Clean (build-in weight) or Power Clean</p>
Affiliate compete
“Oscar the grouch” (5 Rounds for reps)
<p>Teams of 2<br />5 sets: (each/1:1)<br />15/12 Calorie Row<br />5 Power cleans 185/125</p><p>12/10 Calorie Row<br />4 Power cleans 185/125</p><p>9/8 Calorie Row<br />3 Power cleans 185/125 </p>
<p>Stimulus is moderate-high intensity across rounds. Athletes will go back and forth with a partner, one resting while the other completes a full round. Athletes should push the pace on rounds but not so much that they have to rest excessively when going to the sandbag.</p><p>The rest will be pretty lengthy, so test the first round out, and then they should steadily increase for the next 4.</p>
Freedom
“Oscar the grouch” (5 Rounds for reps)
<p>Teams of 2<br />5 sets: (each/1:1)<br />15/12 Calorie Row<br />4 power cleans 185/125</p><p>12/10 Calorie Row<br />3 power cleans 185/125</p><p>9/8 Calorie Row<br />2 power cleans 185/125</p>
Independence
“Oscar the grouch” (5 Rounds for reps)
<p>Teams of 2<br />3 rounds: (each/1:1)<br />15/12 Calorie Row<br />4 155/105 Power Clean </p><p>12/10 Calorie Row<br />3 155/105 Power Clean </p><p>9/8 Calorie Row<br />2 155/105 Power Clean)</p>
large class option
Metcon (Time)
<p>Teams of 3<br />3000/2500m Row<br />100 Power Clean 185/125</p>
Option 1: Gymnastics Skill Work
<p>Rope Climbs: Week 6 Day 2</p><p>In teams of 3:<br />Advanced: accumulate 30 Rope Climbs</p><p>Intermediate: accumulate 18 Rope Climbs</p><p>Beginner: accumulate 9 Rope Climbs or 45 Rope Pull Ups (alternate lead arm in the Rope Pull Up)<br />*5 Rope Pull Ups = 1 Rope Climb<br />(so if you have 2 athletes climbing and one doing Rope Pull Ups they will know the amount of reps)</p><p>Alternate Workout Option:<br />Conditioning. Perform rounds at a moderate intensity until the other groups are complete.<br />30 Calorie Bike<br />20 Calorie Row<br />10 Calorie Ski Erg or 100m Run</p>
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