8/28/21
Warm-up
Warm-up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3 Sets:
20/16 Calorie Row (easy to moderate)
8 hanging scap retractions, 6 kip to swing, 4 hanging knee raises, 2 strict toes to bar
5 spiderman lunge stretch (each side)
5 half bottom burpees
4. Workout Prep
1 Set (at workout pace):
4 Calorie Row
4 Toes to Bar
4 Calorie Ski
4 Burpee to bar
OG (class and compete)
Metcon (2 Rounds for reps)
30-20-10
Calorie Row
Toes to Bar
-Rest 1:1-
30-20-10
Calorie Ski or row
Burpee to bar (to 6" outside reach)
Calorie Row
Toes to Bar
-Rest 1:1-
30-20-10
Calorie Ski or row
Burpee to bar (to 6" outside reach)
strategy
TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on consistent movement and increasing pace round to round
WORKOUT STRATEGY & FLOW
Row/ski: pick a moderate pace here and aim to kick up the pace round to round
Target Time each set: sub 6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on consistent movement and increasing pace round to round
WORKOUT STRATEGY & FLOW
Row/ski: pick a moderate pace here and aim to kick up the pace round to round
Toes to bar: aim to keep these in 1-3 sets on each round. Big sets form the start.
Burpee to bar: pick a pace that you can keep moving for the entirety of the sets.
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