CrossFit – Tue, Sep 24
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="color:rgb(103,106,108);font-size:13px;">8:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">45-second Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">5 Inch Worms</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Broad Jump + Vertical Jump</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Workout Prep</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike (At workout pace)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Burpees Over 12" block (or makeshift 12” structure)</span></p>
Workout
Firestorm (Time)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">3 Rounds</span><br><span style="color:rgb(103,106,108);font-size:13px;">15/11 Calorie Air Bike</span><br><span style="color:rgb(103,106,108);font-size:13px;">11 Burpees over 12" block (or makeshift 12” structure)</span></p><p> </p><p>Independence<br>3 rounds<br>12/10 Calorie Air Bike<br>11 Bar Facing Burpees</p><p> </p><p>Liberty<br>3 rounds<br>10/8 Calorie Air Bike<br>8 Up Downs</p><ul><li>Target time: Sub 4 minutes</li><li>Time cap: 7 minutes</li></ul>
Gymnastics
Strict Handstand Push-ups: Week 4 (AMRAP – Reps)
<p><span style="color:rgb(103,106,108);font-size:13px;">Every 2 minutes for 10 minutes complete:</span><br><span style="color:rgb(103,106,108);font-size:13px;">[should have at least 45 seconds rest]</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Freedom: 5-7 sets of Tempo HSPU – 3 seconds down + 3 seconds up</span><br><span style="color:rgb(103,106,108);font-size:13px;">Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up</span><br><span style="color:rgb(103,106,108);font-size:13px;">Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">From the 10-12 minute mark:</span><br><span style="color:rgb(103,106,108);font-size:13px;">Max effort Wall Walks [to your comfort level of inversion].</span><br><span style="color:rgb(103,106,108);font-size:13px;">Score is reps of the wall walks.</span></p>
<p><span style="color:rgba(0,0,0,0.7);font-size:14px;">Videos:</span><br><a target="_blank" rel="noopener noreferrer" href=" Handstand Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Box Handstand Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Push Up</a><br><a target="_blank" rel="noopener noreferrer" href=" Walks Cues & Scaling</a></p>
Cooldown/Mobility
Mobility
<p><span style="color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Reverse Leg Raises (each side)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 10 Foam Roll Up Wall</span><br><span style="color:rgb(103,106,108);font-size:13px;">1 Minute Calf Foam Rolling</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" Leg Raises</a><br><a target="_blank" rel="noopener noreferrer" href=" Roll Up Wall</a><br><a target="_blank" rel="noopener noreferrer" href=" Foam Rolling</a></p>
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