CrossFit – Tue, Jul 16
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Air Bike (:30 easy, :20 mod, :10 fast)<br>-into-<br>5:00 AMRAP<br>10 Single Leg Calf Raises (each)<br>4 Box Step Ups<br>5 Sit Ups</p><p> </p><p><strong>2. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike (build-in pace)<br>4 Box Jumps (build-in height)<br>4 Sit Ups</p>
Workout
Apple Fritter (Calories)
<p>Freedom (RX’d)</p><p>12:00 AMRAP<br>Max Air Bike Calories <br>*Every 2:00, including 0:00 perform:<br>12 Box Jumps (24/20)<br>12 Sit Ups<br> </p><p>Independence<br>12:00 AMRAP<br>Max Air Bike Calories <br>-Every 2:00, including 0:00 perform:<br>12 Box Jumps (20/16)<br>12 Sit Ups</p><p> </p><p>Liberty<br>12:00 AMRAP<br>Max Air Bike Calories <br>-Every 2:00, including 0:00 perform:<br>10 Box Step Ups (20/16)<br>10 Sit Ups</p><ul><li>Target number of Calories: 70+/55+ calories</li><li>Minimum number of Calories before scaling: 60/40 Calories</li></ul>
Gymnastics
Handstand Push-ups and Jump Rope Skill Work (Checkmark)
<p>Take 5 min to review/practice, then</p><p> </p><p>EMOM10<br>odd: 5-10 reps of handstand push-ups at your level below.<br>even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.</p><p> </p><p>Handstand Pushup Levels:<br>Level 1: Box handstand push-ups or seated shoulder press<br>Level 2: Kipping handstand push-ups<br>Level 3: Strict handstand push-ups<br>Level 4: Strict deficit handstand push-ups</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>20 Shoo the Cat<br>1 Min Posterior Shoulder Smash<br>1 Min Calf and Big Toe Stretch</p>
Add Comment