CrossFit – Tue, Sep 29

CrossFit – Tue, Sep 29

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

–

10 Down Dog to Up Dog

10 Down Dog Toe Touches

8 Inchworm Push-Ups

5/5 World’s Greatest Stretch

8/8 Quadruped Thoracic Rotations

10 Banded Pull-Aparts

:20/:20 Crossbody Lat Stretch

–

2 Sets:

16 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

:15 Wall Lean March + :15 Wall Lean Sprint

Specific Wall Walk and Toes-to-Bar Prep

2 Down Dog to Feet On Wall and Pike

2 Wall Walks @ 1/2 Range (Hands walking in, ribs down, hips stacked)

1 Wall Walk to 10-20-in Target + :10 Hold

–

Hanging Build (Simple to Complex):

8 Scapular Pull-Ups

8 Bar Kip Swings

5 Knees to Chest

5 Knees to Elbows

3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)

“Double Helix” (2 Rounds for reps)

For Time, Two Segments

0:00 – 15:00

3 Rounds

500/450m Row

5 Wall Walks

15:00 – 30:00

3 Rounds

400m Run

20 Toes to Bar

Time Cap: 14:00 / Segment

Score = Time for Each Segment

Wall Walk: 10-in Target

Goals: 8:00-11:00 per segment

Stimulus: Aerobic Gymnastics Conditioning

RPE: 8/10

Primary Objective: Complete each round in under 3:20 for roughly 10:00 total per segment.

Secondary Objective: Hold big sets on the wall walks and toes to bar while running and rowing near 5k pace.

[Double Helix:Levels] (2 Rounds for reps)

Level 2:

Segment 1, 3 Rounds: 500/450m Row, 4 Wall Walks

Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar

Wall Walk: 15-in Target

Level 1:

Segment 1, 3 Rounds: 350/300m Row, 4 Partial Wall Walks

Segment 2, 3 Rounds: 300m Run, 15 Hanging Knee Raises

Wall Walk: 30-in Target

Masters 55+:

Segment 1, 3 Rounds: 400/350m Row, 4 Wall Walks

Segment 2, 3 Rounds: 400m Run, 15 Toes to Bar or Alt Toes to Bar

Wall Walk: 20-in Target

Competitor:

Segment 1, 3 Rounds: 500/450m Row, 7 Wall Walks

Segment 2, 3 Rounds: 400m Run, 25 Toes to Bar

Wall Walk: 10-in Target

Hotel Gym / Travel:

Segment 1, 3 Rounds: 500/450m Row or 2:00 Machine, 5 Wall Walks or 8 Inchworm Push-Ups

Segment 2, 3 Rounds: 400m Run, 20 V-Ups or Hanging Knee Raises

Big Class Notes:

Split the class in half and run the segments in opposite order, rotating on the 15:00 mark. If wall space is limited, stagger athletes by :30 and assign wall segments before the clock starts.

PRVN Reset

For Quality:

3 Sets:

:30/:30 Crossbody Lat Stretch (nasal breathing, long exhale)

:30/:30 Half Kneeling Hip Flexor Stretch with Overhead Reach

:30 Childs Pose with Lat Reach (let the ribs settle, exhale into the reach)

:30/:30 Downward Dog Calf Pedal, Slow

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30-:45 Wall Facing Handstand Hold

:30/:30 Side Plank

15 Tall Kneeling Straight Arm Banded Lat Pull Down

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