CrossFit – Wed, Jul 12
Warm Up
<p>2:00 Row (increase pace every 30-seconds)<br />2:00 Run (increase pace every 30-seconds)</p><p>-into-<br />3 sets:</p><p>10 Roll and Reach<br />10 Iron Cross<br />10 Scorpions<br />5 Up Downs</p>
Movement prep/Workout prep
<p>1 set:<br />100m Row (at workout pace)<br />100m Run (at workout pace)<br />2 Burpee Over Rower</p>
Freedom
Feta (AMRAP – Rounds and Reps)
<p>AMRAP 20:00<br />500m/450m Row<br />15 Burpees over Rower<br />400m Run<br />15 Burpees over Rower</p>
<p>Affiliate compete- no change to workout</p>
Independence
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20:00<br />450m/400m Row<br />12 Burpees over Rower<br />300m Run<br />12 Burpees over Rower</p>
Liberty
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20:00<br />300m/250m Row<br />10 Up Downs<br />200m Run<br />10 Up Downs</p>
Skills and Drills
<p>Pistols: Week 4<br />All Levels:<br />Practice the same box pistol squats as in week 3, but try to use your<br />arms for balance less and less. You can add some weight to your working<br />leg by holding a dumbbell or kettlebell.<br />* Aim for 3 sets of 8-10 reps on each leg.<br />Advanced: Box Pistol Squats (Goal should be to heel in front of the<br />body)<br />Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90<br />degrees)<br />Beginner: Dead Stop Step Ups (Goal should be to heel in front of the<br />body)<br />Alternative Option:<br />3 sets<br />30 Single Leg banded pull through (each)<br />30 double leg banded pull through<br />10 Elevated Heel Goblet Squat</p>
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