CrossFit – Mon, Apr 22
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backwards<br>10 yd walk on heels<br>10 yd walk feet turned out<br>10 yd walk feet turned in<br>10 yd lunge walk-arms locked out overhead<br>10 yd lunge walk – torso twist towards forward leg<br>10 yd butt kickers<br>10 yd high knees<br>-into-<br>Crossover Symmetry Warm-up<br>or <br>Banded 7’s<br>* If you have time, go through more of the Hinshaw Warm Up *<br><br><strong>2. Workout Prep</strong><br>1 set<br>100m Run (workout pace)<br>3 Pull-Ups<br>6 Push-Ups<br>9 Air Squats</p>
Gymnastics
Pull-up Efficiency Skill Review (Checkmark)
<p>With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.<br><br>Level 1: jumping pull-ups<br>Level 2: kipping or butterfly pull-ups<br>Level 3: vested<br><br>You have 50 pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.</p>
Workout
Half Murph (Time)
<p>Freedom (RX’d)<br>800m Run<br>50 Pull-Ups<br>100 Push-Ups<br>150 Air Squats<br>800m Run<br><br>The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.</p><p> </p><p>Independence<br>800m Run<br>35 Pull-Ups<br>75 Push-Ups<br>120 Air Squats<br>800m Run </p><p> </p><p>Liberty<br>400m Run<br>25 Jumping Pull-Ups<br>50 Bar Push-Ups<br>75 Air Squats<br>400m Run</p><ul><li>Target time: 20-25 minutes</li><li>Time cap: 32 minutes</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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