CrossFit – Sat, Aug 12
Warm Up
<p>3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds<br />slow)</p><p>-into-<br />3 sets</p><p>5 Strict Rope Pull Ups or 10 Ring Rows<br />5 Inchworms + Air Squat (3-second Hold)<br />10 Alternating V-Ups</p>
Movement prep/Workout prep
<p>3 sets (with a partner)<br />10 Second Bike (workout pace)<br />1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb)<br />- Rest 30 seconds between sets -</p>
Freedom
Affiliate compete
Ham porter (5 Rounds for reps)
<p>Teams of 2<br />5 sets<br />12/10 Echo Bike (each partner performs this at the same time)<br />20 Burpee Pull-Ups<br />12/10 Echo Bike (each partner performs this at the same time)<br /> </p><p>-Rest 1:1 between sets-</p>
<p>Teams of 2<br />5 sets<br />15/12 calorie echo bike (each partner performs this at the same time)<br />24 Burpee Pull-Ups<br />15/12 calorie echo bike (each partner performs this at the same time)</p><p>-Rest 1:1 between sets-</p>
Independence
Ham porter (5 Rounds for reps)
<p>Teams of 2<br />5 sets<br />10/8 calorie echo bike (same time/each) <br />16 Burpee Pull-Ups<br />10/8 calorie echo bike (same time/each) <br />Rest 1:1 between sets</p>
Liberty
Ham porter (5 Rounds for reps)
<p>Teams of 2<br />5 sets<br />9/7 Calorie echo bike (same time/each) <br />10 Burpee Jumping Pull Ups<br />9/7 calorie echo bike (same time/each) <br />Rest 1:1 between sets</p>
Option 1
<p>Option 1: Gymnastics Skill Work<br />Toes to Bar: Week 1 Day 2<br />10-20-30-20-10<br />Advanced/Intermediate: Kip Swings<br />Beginner: Kip Swings on Rings<br />Between each set complete:<br />Advanced/Intermediate: 10 V- Ups on Floor<br />Beginner: 10 Alternating Single Leg V-Ups<br />Alternate Option: sub a plank hold of increasing duration (that’s<br />challenging for your level) for the kip swings. The plank can be on hands<br />or forearms. Sub knee plank as needed.</p>
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