CrossFit – Wed, May 8
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Tabata Air Bike (8 sets)<br>*build up to workout pace<br>-into-<br>3 sets:<br>10 Dynamic Squat Stretch<br>25ft Lizard Crawl<br>10 Step Back Lunges<br>2 Broad Jump + Vertical Jump<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike (build in pace)<br>4 Back Rack Step Back lunges (build in weight)<br>25ft Broad Jump</p>
Gymnastics
Toes to Bar Skill Review (Checkmark)
<p>Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday. <br><br>Level 1: Straight leg kipping leg raises<br>Level 2: Kipping toes to bar<br>Level 3: Strict toes to bar<br><br>A coaching video with scaling options is included in the coach notes.</p>
Workout
Wynonna Judd (6 Rounds for reps)
<p>Freedom (RX’d)<br>6 sets<br>10/8 Calorie Air Bike (sprint)<br>14 Barbell Step Back Lunges (95/65)<br>50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)<br>-rest 3:00 between sets-<br>(KG conv: 43/29 lunges, 32/24 kbs)</p><p> </p><p>Independence<br>6 sets<br>10/8 Calorie Air Bike (sprint)<br>14 Barbell Step Back Lunges (75/55)<br>50ft Broad Jump (Or 15 Russian Kettlebell Swings 53/35)<br>-rest 3:00 between sets-<br>(KG conv: 34/25 lunges, 24/16 kbs)</p><p> </p><p>Liberty<br>6 sets<br>8/7 Calorie Air Bike (sprint)<br>12 Dumbbell Box Step Ups (light)(20in)<br>25ft Broad Jump (Or 10 Russian Kettlebell Swings light)<br>-rest 3:00 between sets-</p><ul><li>Target time each set: Sub 90 seconds</li><li>Time cap each set: 2 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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