CrossFit – Mon, Apr 1
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>1:00 Machine<br>30-second Single Unders or Crossover Practice<br>3 Inch Worms<br>10 Walking Lunge Steps<br>5 Russian Kettlebell Swings<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>Set 1: <br>1 Bar Muscle Up or 2 Ring Rows<br>5 Crossover Singles<br>10ft Kettlebell Walking Lunge<br>Set 2:<br>10 Single Unders<br>10ft Handstand Walk<br>5 Kettlebell Swings</p>
Gymnastics
Gymnastics Skill Review
<p>Take 10-15 min to practice one of the following:<br>Crossovers<br>Bar Muscle Ups<br>Handstand Walks<br><br>* Coaching videos with scaling options are provided in the coach notes.</p>
Workout
The Phantom Menace (2 Rounds for reps)
<p>Freedom (RX’d)<br>10:00 AMRAP<br>5 Bar Muscle Ups<br>25 Crossover Singles<br>50ft Kettlebell Walking Lunge (53/35)<br><br>-Rest 5:00-<br><br>10:00 AMRAP<br>60 Single Unders<br>15ft Handstand Walk<br>15 Kettlebell Swings (53/35)<br>15ft Handstand Walk<br>*Every 5ft = 1 Rep (lunge/Handstand Walk)<br>(KG conv: 24/16)</p><p> </p><p>Independence<br>10:00 AMRAP<br>3 Bar Muscle Ups<br>15 Crossover Singles or 25 Double-Unders<br>50ft Kettlebell Walking Lunge (35/25)<br>-Rest 5:00-<br>10:00 AMRAP<br>50 Single Unders<br>10ft Handstand Walk or 2 Wall Walks<br>15 Kettlebell Swings (35/25)<br>10ft Handstand Walk<br>(KG conv: 16/11)</p><p> </p><p>Liberty<br>10:00 AMRAP<br>5 Up Down + Ring Row<br>25 Single Unders<br>50ft Walking Lunge <br>-Rest 5:00-<br>10:00 AMRAP<br>50 Single Unders<br>15ft Bear Crawl<br>15 Kettlebell Swings (light)<br>15ft Bear Crawl</p><ul><li>Target number of reps each set:<br>Set 1: 200+ Reps (Through 5 rounds)<br>Set 2: 400+ Reps (Through 5 rounds)</li><li>Minimum number of reps before scaling: <br>Set 1: 140 Reps (Into the lunge on 3rd round)<br>Set 2: 240 Reps (3rd round)</li></ul>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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