CrossFit – Mon, Oct 13
Open Gym 9-12.
10:00 minutes for Quality
1:00 Bike
:30 Jump Rope
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
:15 Nose to Wall Handsant Hold
2 x 10m out and back lateral shuttle
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Then final touches on each movement and build to working loads on the American Kettlebell Swing
Primer:
9/7 Calorie Echo Bike
7 American Kettlebell Swings
25 Double Unders
1 Wall Walk
3 Shuttle Runs
Every 7:00 x 4 Sets
20/14 Calorie Echo Bike
15 American KB Swings @ 53/35
50 Double Unders
3 Wall Walks
12 Shuttle Runs
Shuttle Run = 25/25ft (7.5/7.5m)
Kettlebell: 53/35lb, 24/16kg
Wall Walk: 10in
L2:
15/11 Echo Bike Calories
12 American KB Swings @ 53/35
35 Double Unders
2 Wall Walks
10 Shuttle Runs
L1:
12/9 Echo Bike Calories
12 Russian KB Swings 35/16#
70 Single Unders
3 Wall Walks 30 In.
12 Shuttle Runs
Rx+:
20/14 Echo Bike Calories
16 American KB Swings 70/53
64 Double Unders
4 Wall Walks
16 Shuttle Runs
Score = Average Time Per Set
Goal: 4:45–5:30 per round, leaving 1:30–2:15 of rest.
Stimulus: Mixed-modal aerobic power intervals with shoulder and midline interference.
RPE: 8/10
Primary Objective: Hold consistent times across all four sets with unbroken kettlebell swings and double unders.
Secondary Objective: Complete the Echo Bike in under 1:15 and wall walks in under :45 to keep things tight and allow for enough time to complete the run in the goal time domain.
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Saddle Pose
