31. August 2023
Aug
31
CrossFit – Thu, Aug 31
Warm-Up
Warm-Up
Gait Run Prep Warmup Series 1
A. Knee Hug March
B. Lunge to Lizard
C. SL RDL to Kick
D. Lateral Lunge w Jump
E. Hurdle Walk Overs
F. Backward Hurdle Walk Overs
G. Lateral Duck Under
H. Forward Duck Walk
I. Reverse Duck Walk
J. Ankling
K. Ankle to Elbow
L. Butt Kicks
M. High Knees
N. Power Skip
A. Knee Hug March
B. Lunge to Lizard
C. SL RDL to Kick
D. Lateral Lunge w Jump
E. Hurdle Walk Overs
F. Backward Hurdle Walk Overs
G. Lateral Duck Under
H. Forward Duck Walk
I. Reverse Duck Walk
J. Ankling
K. Ankle to Elbow
L. Butt Kicks
M. High Knees
N. Power Skip
Strength / Skill
Rope-Jump Skills 2023-08-31 A (3 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
Rope-Jump Skills 2023-08-31 B (AMRAP – Reps)
3 min AMRAP of 4 Footwork Patterns
– rest as needed between each pattern
*4 reps of each pattern
– rest as needed between each pattern
*4 reps of each pattern
Rope-Jump Skills 2023-08-31 C (AMRAP – Reps)
2 min AMRAP:
Double Unders – Open with a max unbroken set
*Scale – 2 min AMRAP single unders with a heavy/dray rope, open with a max unbroken set.
Double Unders – Open with a max unbroken set
*Scale – 2 min AMRAP single unders with a heavy/dray rope, open with a max unbroken set.
WoD
Be Easy (AMRAP – Rounds and Reps)
"Be Easy"
On a 30 minute clock:
10 min run easy
into :
10 min AMRAP @ sustainable pace:
10 abmat sit ups
10 ring rows
10 lunge/leg (bodyweight)
into :
10 min Air bike easy
On a 30 minute clock:
10 min run easy
into :
10 min AMRAP @ sustainable pace:
10 abmat sit ups
10 ring rows
10 lunge/leg (bodyweight)
into :
10 min Air bike easy
score: rds and reps of the AMRAP (run & bike doesn’t score)
Cooldown / Cashout
Cooldown
2 sets for quality
60 sec reverse walk
60 sec wall sit
60 sec Couch Stretch/side
60 sec reverse walk
60 sec wall sit
60 sec Couch Stretch/side
Rope-Jump Skills 2023-08-31 A (3 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
