CrossFit – Tue, Oct 1
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;">3 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">30-second Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">30-second Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">30-second Jump Rope</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">5 Push ups</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;">3 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">5/4 Calorie Row </span><br><span style="color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">*Increase intensity across sets</span></p>
Gymnastics
Strict Handstand Push-ups: Week 5 (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: 30 seconds of Deficit Strict HSPU [45/25 plates]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Liberty: 30 seconds of Pike HSPU or Push Ups</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 of Handstand Hold [freestanding or belly to wall]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Independence: 30 seconds of Handstand Hold [back to wall]</span><br><span style="color:rgb(103,106,108);font-size:13px;">Liberty: 30 seconds of Box Handstand Hold or High Plank Hold</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=" Strict Handstand Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Deficit Strict Handstand Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Push Up</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" Handstand Hold</a><br><a target="_blank" rel="noopener noreferrer" href=" to Wall Handstand Hold</a><span style="color:rgba(0,0,0,0.7);font-size:14px;"> </span><br><a target="_blank" rel="noopener noreferrer" href=" to Wall Handstand Hold</a><br><a target="_blank" rel="noopener noreferrer" href=" Handstand Hold</a><br><a target="_blank" rel="noopener noreferrer" href=" Plank Hold</a></p>
Workout
Wheel of Fortune (3 Rounds for reps)
<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;">2 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">20/16 Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">20/16 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest 1:1-</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">15/12 Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">15/12 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">-rest 1:1-</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">10/8 Calorie Row</span><br><span style="color:rgb(103,106,108);font-size:13px;">10/8 Calorie Air Bike</span></p><p> </p><p>Independence<br>2 Rounds<br>18/14 Calorie Row<br>18/14 Calorie Air Bike<br>-rest 1:1-<br>2 Rounds<br>12/10 Calorie Row<br>12/10 Calorie Air Bike<br>-rest 1:1-<br>2 Rounds<br>8/7 Calorie Row<br>8/7 Calorie Air Bike</p><p> </p><p>Liberty<br>2 Rounds<br>15/12 Calorie Row<br>15/12 Calorie Air Bike<br>-rest 1:1-<br>2 Rounds<br>12/10 Calorie Row<br>12/10 Calorie Air Bike<br>-rest 1:1-<br>2 Rounds<br>10/8 Calorie Row<br>10/8 Calorie Air Bike</p><ul><li>Target time and time caps for each set:<br>Set 1: Sub 4 minute target, 6 minute cap<br>Set 2: Sub 3 minute target, 5 minute cap<br>Set 3: Sub 2 minute target, 4 minute cap<br>Overall time cap: 30 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;">20x 90/90 Rotations</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Minute Bench Stretch for Lats</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=" Rotations</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch for Lats</a><br><a target="_blank" rel="noopener noreferrer" href=" Dog</a></p>
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