CrossFit – Tue, Apr 9
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Bike<br>-into-<br>3 sets:<br>5 Scap Pull Ups<br>5 Hanging Knee Raises<br>3 Zombie Climbs (or 10 Ring Rows)<br>5/4 Calorie Air Bike (build-in pace)<br><br><strong>2. Workout Prep</strong><br>Rope Climb Practice</p>
Gymnastics
Gymnastics Skill Review (Checkmark)
<p>Take 15 min to practice Rope Climbs<br>Advanced athletes can practice legless or L-sit rope climbs<br><br>* Coaching videos with scaling options are provided in the coach notes.</p>
Workout
Cuban Sandwich (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>AMRAP 15:00<br>1-2-3<br>Rope Climbs <br>5-10-15<br>Calorie Air Bike (Womens Calories 4-8-12)<br>*Restart after 3 climbs, 15 calories<br><br>SCORING:<br>1 Rope Climb, 5/4 Calorie Air Bike = 1 Round. <br>2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds<br>3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds<br>1 Rope Climbs, 5/4 Calorie Air Bike = 4 Rounds<br>2 Rope Climbs, 10/8 Calorie Air Bike = 5 Rounds<br>ETC…</p><p> </p><p>Independence<br>AMRAP 15:00<br>1-1-2<br>Rope Climbs (Or 5-5-10 Elevated Ring Rows)<br>5-10-15<br>Calorie Air Bike</p><p> </p><p>Liberty<br>AMRAP 15:00<br>1-2-3<br>Zombie Rope Climbs (Or 5-10-15 Elevated Ring Rows)<br>3-6-9<br>Calorie Air Bike</p><ul><li>Target Rounds: 9 Rounds</li><li>Minimum number of Rounds before scaling: 6</li></ul>
Cooldown/Mobility
Mobility
<p>1 min forearm smash w/ barbell (each side)<br>1 min palm smash w/ lacrosse ball (each side)</p>
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