17. August 2023
Aug
17
CrossFit – Thu, Aug 17
Warm-Up
Warm-Up
2 Sets
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
+
Aerobic Prep
1 Round
200m Jog
8/6 Cal air bike
8/6 Cal Ski
Strength / Skill
Double under skill work (6 Rounds for reps)
EMOM x 6 for bounding prep:
Min 1-3: 30 sec Penguin Jumps – Single Tap – No rope, focus on hand position/controlled bound
Min 3-6: 30 sec AMRAP Penguin Jumps – Double Tap – focus on timing/rhythm
Min 1-3: 30 sec Penguin Jumps – Single Tap – No rope, focus on hand position/controlled bound
Min 3-6: 30 sec AMRAP Penguin Jumps – Double Tap – focus on timing/rhythm
+
For Max Reps:
2 sets:
25 sec AMRAP: Single Unders
Rest 35 sec
25 sec AMRAP: Speed Steps
Rest 35 sec
25 sec AMRAP: Double Unders
Rest 1:35
*All sets performed standing between a pair of stacked plyo boxes to cues keeping hands in
close during reps.
WoD
Breath Awareness
"Breath Awareness"
Every 3 minutes x 9 sets alternating:
Station 1: 2 minute run
Station 2: 2 minute echo bike
Station 3: 2 minute ski
Every 3 minutes x 9 sets alternating:
Station 1: 2 minute run
Station 2: 2 minute echo bike
Station 3: 2 minute ski
– first time through nasal breathing only
– second time through should be fully conversational
– third time through should be at 30 min effort
– the focus of this day is to create awareness around what various paces do to breathing
Cooldown / Cashout
Cashout
Cooldown – Knee health
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
