CrossFit – Fri, Sep 20
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">30-second Single Unders</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Alternating V-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Inch Worms</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Workout Prep</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Double Unders</span><br><span style="color:rgb(103,106,108);font-size:13px;">4 V-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Wall Walk</span></p>
Gymnastics
Strict Handstand Push-ups: Week 3 (Checkmark)
<p><span style="color:rgb(103,106,108);font-size:13px;">10 minute EMOM</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Odd Minute:</span><br><span style="color:rgb(103,106,108);font-size:13px;">Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall</span><br><span style="color:rgb(103,106,108);font-size:13px;">Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Even Minute:</span><br><span style="color:rgb(103,106,108);font-size:13px;">Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]</span></p>
<p><span style="color:rgba(0,0,0,0.7);font-size:14px;">Videos:</span><br><a target="_blank" rel="noopener noreferrer" href=" Shoulder Taps</a><br><a target="_blank" rel="noopener noreferrer" href=" Handstand Shoulder Taps</a><br><a target="_blank" rel="noopener noreferrer" href=" Shoulder Taps</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Push Up</a></p>
Workout
Enchilada (Time)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">100 Double Unders</span><br><span style="color:rgb(103,106,108);font-size:13px;">30 V-Ups</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Wall Walks</span></p><p> </p><p>Independence<br>3 Rounds<br>75 Double Unders<br>25 V-Ups<br>4 Wall Walks</p><p> </p><p>Liberty<br>3 Rounds<br>100 Single Unders<br>25 Sit Ups<br>5 Inch Worms</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<p><span style="color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2x 1 Minutes Calf Pumps</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Couch Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Down Dog</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Pumps</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Dog</a></p>
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