CrossFit – Thu, Oct 17
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;">Crossover Symmetry or Banded 7’s</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;">8:00 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30-second Jump Rope (practice)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Ring Rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Kip Swings</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Turkish Sit Ups (each)</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;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Crossovers</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Strict Pull Ups</span></p>
Gymnastics
Bar Muscle Ups: Week 1 (AMRAP – Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2:00 AMRAP for max reps of:</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom: Bar Muscle Ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Liberty: Ring Rows</span></p>
Workout
Breyer’s (6 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;">6 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1:30 AMRAP</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">50 Crossovers (Or 100 Single Unders)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Max Strict Pull-Ups in the remaining time</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-1:30 rest between sets-</span></p><p> </p><p>Independence<br>6 sets<br>1:30 AMRAP<br>35 Crossovers (Or 75 Single Unders)<br>Max Strict Pull-Ups in remaining time<br>-1:30 rest between sets-</p><p> </p><p>Liberty<br>6 sets<br>1:30 AMRAP<br>80 SIngle Unders<br>Max RIng Rows in remaining time<br>-1:30 rest between sets-</p><ul><li>Target number of Reps each set: 10+ reps</li><li>Minimum number of Reps each set before scaling: 6 reps</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;">Crossover Symmetry Recovery</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Minute Ring Lat Stretch</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2x 30 Seconds Pigeon Stretch Drops</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=" Symmetry Recovery</a><br><a target="_blank" rel="noopener noreferrer" href=" Stretch Drops</a><br><a target="_blank" rel="noopener noreferrer" href=" Lat Stretch</a></p>
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