CrossFit – Wed, Apr 17
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation: </strong><br>Hinshaw Warm-Up<br><br>Perform each drill for 10m out, then walk back<br>* High knee karaoke (over, over, walk, walk)<br>* Over hurdle (heel, toe)<br>* Knee to chest<br>* Figure 4 (1 sec)<br>* Lunge with reach overhead<br>* Lunge torso twist (Pull hand)<br>* Toy soldiers<br>* High knee + arm swing<br>* Butt kick + arm swing<br>* Straight Leg (shallow heel)<br><br>20m out walk back<br>* Side step out and back<br>* Side step jumping jack out and back<br><br>Sitting<br>* Sitting arm swing (Elbow down and back) 20 sec<br>* Standing arm swing (Elbow down and back) 20 sec<br><br>Perform each drill for 10m<br>* Toes out walk<br>* Toes in walk<br>* Heels walk<br>* Toes walk<br>* Outside Foot walk<br>* Inside Foot walk<br>* 50m hash marks (fast feet) forwards & backwards<br>* 30m (20m speed up, 10m to slow down)<br>* 45m (35m speed up, 10m to slow down)<br>* 60m (50m speed up, 10m to slow down)<br><br><strong>2. Workout Prep</strong><br>Every minute (3 sets)<br>100m Run<br>* Start slow and build into a comfortable pace *</p>
Workout
King Julian (5 Rounds for reps)
<p>Freedom (RX’d) <br>5-4-3-2-1 minute<br>Max Distance Run<br>-Rest 1:00 Between sets-<br>Repeat from March 31, 2022</p><p> </p><p>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>3:00-2:30-2:00-1:30-1:00 minute<br>Run<br>Rest 1 minute between sets</p><p> </p><p><strong>TARGET SCORE</strong></p><ul><li>This is just scored on individual effort. Every athlete will be different and should push within their limits.</li></ul>
Gymnastics
Ring Muscle Up Skill Work (Checkmark)
<p>Advanced:<br>EMOM8: Ring Muscle Ups<br>* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.<br><br>Intermediate:<br>EMOM8: 2-3 Box Ring Muscle Ups<br><br>Beginner: <br>Emom8: 5 Assisted Ring Dips<br><br>* Coaching video that includes a demo of each movement is included in the coach notes.</p>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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