CrossFit – Sat, Aug 19
Warm Up
<p>6 sets:<br />Tabata Machine: 20 secs on/10 secs off<br />- Pace should be moderate/fast not a Sprint -</p><p>-into-<br />3 sets</p><p>20-30 second Dead Hang (pull up bar)<br />10 Goblet Squats</p>
Movement prep/Workout prep
<p>- With Partner -<br />2 sets (each)<br />15 Second Bike Erg (workout pace)<br />* 1 Partner Holds Dumbbells (start light and add) *</p>
Freedom
Metcon (Time)
<p>Partner Workout:<br />300/240 Calorie echo bike (or 500/400 calorie bike erg)<br />*Partner Must Hold 2×70/50 in farmers hold<br />*Switch on the bike as desired</p>
Independence
Metcon (Time)
<p>Partner Workout:<br />240/200 Calorie echo (400/325 calorie bike erg)<br />(Partner Must Hold 2×50/35 in farmers hold)<br />(Switch on the bike as desired)</p>
Liberty
Metcon (Time)
<p>Partner Workout:<br />250/200 Calorie Bike Erg (160/130 Echo)<br />Every 2:00 perform 100ft Farmer Carry (moderate)(split)</p>
Option 1: Gymnastics Skill Work
<p>Toes to Bar: Week 2 Day 2<br />6 sets of:<br />Max Effort<br />Advanced & Intermediate: Alternating Single Leg Toes To Bar<br />Beginner: Alternating Single Leg Toes To Rings (do not worry about<br />touching foot to rings – focus on cadence & form)<br />– rest between each set for twice the amount of time you achieved -<br />Alternative option:<br />6 x :30 max effort alternating single leg v-ups or regular v-ups</p>
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