CrossFit – Tue, Oct 8
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3:00 Run</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike (build in pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50m Run (build in pace)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Walking Lunge Steps</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Pike Push Ups</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2. Workout Prep</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">After the warm-up, athletes should be good to go.</span></p>
Gymnastics
Strict Handstand Push-ups: Week 6 (AMRAP – Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">This is the final week of our strict handstand push-up gymnastic strength cycle. It’s retest day!</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom: 1 set of max strict handstand push-ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Independence: 1 set of max strict box handstand push-ups (note the box height used)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Liberty: 1 set of max push-ups or elevated push-ups</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">**********</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>Continuing Homework: </strong>For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: </span><a target="_blank" rel="noopener noreferrer" href=";
<p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">Videos:</span><br><a target="_blank" rel="noopener noreferrer" href=" tips for strict handstand push-ups</a><br><a target="_blank" rel="noopener noreferrer" href=" Handstand Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Box Handstand Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Push-ups</a></p>
Workout
“The simple bare necessities” (8 Rounds for reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Every 3:00 (8 sets)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Odd Sets: 20/16 Calorie Air Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Even Sets: 200m Run</span></p><p> </p><p>Independence<br>Every 3:00 (8 sets)<br>Odd Sets: 16/14 Calorie Air Bike<br>Even Sets: 200m Run</p><p> </p><p>Liberty<br>Every 3:00 (8 sets)<br>Odd Sets: 12/10 Calorie Air Bike<br>Even Sets: 150m Run</p><ul><li>Target time each set: Sub 60 seconds</li><li>Time cap each set: 90 seconds</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="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">4x 5 Quad Foam Rolling (each leg)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 10 Reverse Leg Raises (each side)</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=" Foam Rolling</a><br><a target="_blank" rel="noopener noreferrer" href=" Leg Raises</a></p>
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