CrossFit – Thu, Jan 4
Warm-up
Warm Up
<p>3 min Air Bike (:30 easy, :20 mod, :10 fast)</p><p>-into-<br>6:00 AMRAP</p><p>3 Inch Worms<br>5 Shoulder Press (empty bar)<br>10 Alternating V-Ups</p>
Movement prep/Workout prep
<p>1 set:<br>5/4 Calorie Air Bike (at workout pace)<br>1 Wall Walk</p>
Strength upper
Shoulder press (4 Rounds for reps)
<p>4 sets of 10 Shoulder Press (build in weight)</p>
<p>Athletes will be strict pressing for 4 sets of 10 reps. This is much harder<br>to game plan then the previous 3-5 reps. Stay conservative early on and<br>don’t let athletes burnout within the first few “warm up’ sets. Athletes<br>should establish a strong rack position when stepping back with the<br>weight. Barbell must be in contact with the shoulders/upper torso when<br>performing each rep. Athletes should keep the core braced and avoid<br>using any assistance from the legs for reps. Cue athletes to breathe into<br>a braced core and exhale when pressing. If athletes have discomfort in<br>their lower back while pressing, allow them to adjust to dumbbells or go<br>from a bench when pressing.</p>
Workout
“Honey, You’ve never looked better” (Time)
<p>Freedom (Rx’d)</p><p> </p><p>For time:<br>50/40 Calorie Echo bike<br>15 Wall Walks<br>50/40 Calorie Echo bike</p><p> </p><p>Independence</p><p>For time:<br>40/32 Calorie Echo Bike<br>10 Wall Walks<br>40/32 Calorie Echo Bike</p><p> </p><p>Liberty</p><p>For time:<br>30/24 Calorie Echo Bike<br>10 Wall Walks (half way)<br>30/24 Calorie Echo Bike</p><p> </p><p>Limited equipment</p><p>For time:<br>500m Run<br>15 Wall Walks<br>500m Run</p><p> </p><p>Large class option</p><p>Teams of 2<br>100/80 Calorie Air Bike<br>30 Wall Walks<br>100/80 Calorie Air Bike</p>
<p>Target time: 8-10 minutes<br>Time cap: 14 minutes<br>Large Class Target Time: 14-16 minutes<br>Large Class Time Cap: 20 minutes</p>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
Add Comment