CrossFit – Tue, May 28
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:45 sec Bike Erg or Air Bike<br>5 Cat/Cows<br>5 Sandbag Deadlifts (light weight)<br>25ft Sled Push<br>25ft Sled Pull<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Bike Erg (build-in pace) or Air Bike<br>25ft Sandbag Carry (build-in weight)<br>25ft Sled Push (build-in weight)</p>
Gymnastics
Handstand Hold Max Effort (Time)
<p>Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.<br><br>Level 1: wall walk as high as you feel comfortable and hold the top position.<br><br>Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.<br><br>Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.<br><br>Level 4: max handstand hold on parallettes</p>
Workout
Some Gave All (2 Rounds for reps)
<p>Freedom (RX’d)<br>AMRAP 12:00<br>10-15-20-25….<br>Calorie Bike Erg (Or Air Bike)<br>25-50-75-100-125ft…<br>Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35))<br>Women Calories: 8-12-16-20…<br><br>-Rest 3:00-<br><br>AMRAP 12:00<br>10-15-20-25….<br>Calorie Ski (Or Row)<br>25-50-75-100-125ft…<br>Sled Push (90/45)(Or SIngle Dumbbell Walking Lunge (35/25))<br>Women Calories: 8-12-16-20…<br>(KG conv: 45/32.5 Sandbag, 24/16 KBs, 40/20 Sled, 15/10 DB)<br><br>Scoring: when counting reps, every 5ft of Carry and Sled = 1 rep</p><p> </p><p>Independence<br>AMRAP 12:00<br>5-10-15-20….<br>Calorie Bike Erg (Or Air Bike)<br>25-50-75-100-125ft…<br>Sandbag Carry (70/50) (OR Kettlebell Front Rack Carry (2×35/26))<br>-Rest 3:00-<br>AMRAP 12:00<br>10-15-20-25….<br>Calorie Ski (Or Row)<br>25-50-75-100-125ft…<br>Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))<br>Womens Calories: 4-8-12-16-20…<br>(KG conv: 32.5/22.5 Sandbag, 16/12 KBs, 30/10 Sled, 10/7 DB)</p><p> </p><p>Liberty<br>AMRAP 12:00<br>4-8-12-16….<br>Calorie Bike Erg (Or Air Bike)<br>25-50-75-100-125ft…<br>Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15))<br>-Rest 3:00-<br>AMRAP 12:00<br>4-8-12-16….<br>Calorie Ski (Or Row)<br>25-50-75-100-125ft…<br>Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))<br>Womens Calories: 3-6-9-12…<br>Keep the yards the same (5-10-15..)<br>(KG conv: 22.5/15 Sandbag, 12/7 KBs, 20/empty Sled)</p><ul><li>Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)</li><li>Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)</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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