CrossFit – Tue, Jun 4
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Good Mornings<br>15 Banded Pull Aparts<br>-into-<br>8:00 AMRAP<br>30-second Row (build in pace)<br>5 GHD to Parallel (or 5 Hollow Rocks)<br>8 Hand Release Knee Push Ups<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Row <br>3 Deficit Push Ups<br>4 GHD’s (or V-ups)</p>
Gymnastics
Gymnastics Skill Work: Crossovers (Checkmark)
<p>Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:<br><br>Level 1: single-unders<br>Level 2: double-unders<br>Level 3: crossover singles<br>Level 4: crossover doubles<br><br>After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.</p>
Workout
Alps (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>20:00 AMRAP<br>20/16 Calorie Row<br>20 Deficit Push Ups (4in/2in)<br>20 GHD’s (or V-Ups)</p><p> </p><p>Independence<br>20:00 AMRAP<br>16/13 Calorie Row<br>16 Deficit Push Ups (4in/2in)<br>16 GHD’s + 6in Riser (or V-ups)</p><p> </p><p>Liberty<br>20:00 AMRAP<br>12/10 Calorie Row<br>12 Bar Push Ups <br>12 Sit Ups</p><ul><li>Target number of Rounds: 5+ Rounds</li><li>Minimum number of Rounds before scaling: 4 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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