CrossFit – Sat, Jun 28
2 Sets: For Quality
200m Run
25ft (7.5m) Crawling Lunges
:15 Hollow Hold
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
2 Sets
:15 Wall Lean March
10 Dual Dumbbell Front Rack Lunges (light DBs) (Partner)
10 Abmat Sit-Ups Synchro Style (partners work together on tempo)
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Primer:
200m Run
4 Rounds For Time
400m Run
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 50/35lb, 22.5/15kg
Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 50ft (15m) Segments or into 25ft (7.5m) segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 100ft (30m) combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.
Goal: 20-26min
Time Cap: 30min
Stimulus: Partner Workout / Midline Stamina
RPE: 8/10
Primary Objective: Sustain tempo and efficiency through lunges and keep a good pace on the synchro abmat sit-ups
Secondary Objective: Keep transitions clean and limit any non-working time.
Level 2:
4 Rounds For Time
400m Run
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 35/25lb, 15/12kg
Level 1:
4 Rounds For Time
400m Run
100ft (30m) Goblet Walking Lunges
20 Synchro Abmat Sit-Ups
100ft (30m) Goblet Walking Lunges
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
4 Rounds For Time
400m Run
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 30/20lb, 14/9kg
Competitor:
4 Rounds For Time
400m Run
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
30 Synchro GHD Sit-Ups
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 50/35lb, 22.5/15kg
Travel /Hotel Gym : Solo
4 Rounds For Time
400m Run
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 50/35lb, 22.5/15kg
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
