CrossFit – Thu, Jun 29
Warm Up
<p>Tabata Bike (8 sets)<br />Build in pace (80% of workout pace)<br />-into-<br />3 sets:<br />10 Kip Swings<br />5 Hanging Knee Raises<br />2 Sandbag Deadlifts + 5-sec Hold (build-in weight)</p>
Movement prep/Workout prep
<p>3 sets:<br />5/4 Calorie Assault Bike (3 sets is at workout pace</p><p>3 Toes to Bar<br />10ft Sandbag Carry<br />*focus on quick transitions,</p><p>rest 1:00 after each set*</p>
Freedom
Disney springs (Time)
<p>3 rounds:<br />12/10 Echo bike<br />15 toes-to-bars<br />75ft 2×70/50 Farmers Carry)</p>
<p>no change to affiliate</p>
Independence
Disney springs (Time)
<p>3 rounds:<br />10/8 Echo bike<br />15 toes-to-bars<br />75ft (2×50/35) Farmers Carry</p>
Liberty
Disney springs (Time)
<p>3 rounds:<br />8/6 Echo bike</p><p>15 Hanging Knee Raises<br />50ft Farmers Carry (moderate)</p>
Skills and Drills
<p>Advance:<br />5 sets<br />20-30 seconds bottom of the pistol hold (each leg)</p><p>Intermediate:<br />5 sets<br />10-20 seconds bottom of the pistol hold (each leg)</p><p>Beginner:<br />5 sets<br />10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)</p><p>Alternative Option:<br />3 sets<br />15 Straight leg Dumbbell Deadlifts 15 Dumbbell Front Squats</p>
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