CrossFit – Sat, Oct 24 Warm-up General Warm-Up 2:00 Cardio Choice (Row Ideally) 10 Alternating Scorpions 10 Down Dog to Up Dog :20/:20 World’s Greatest Stretch 10 Alternating Arm Swings 10 Banded Good Mornings 10 Bootstrap Squats 10 Air Squats (tall chest, full depth) – Specific Prep 2 Sets 200m Run 8 Medball Front Squats
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
10 Rounds for time:
3 Devils press @50/35
22 Alternating Dumbbell Lunges
19 Air Squats
2 Dumbbells @50/35
Wear a Vest@20/14
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
10 Rounds for time:
3 Devils press @50/35
22 Alternating Dumbbell Lunges
19 Air Squats
2 Dumbbells @50/35
Wear a Vest@20/14
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
10 Rounds for time:
3 Devils press @50/35
22 Alternating Dumbbell Lunges
19 Air Squats
2 Dumbbells @50/35
Wear a Vest@20/14
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
10 Rounds for time:
3 Devils press @50/35
22 Alternating Dumbbell Lunges
19 Air Squats
2 Dumbbells @50/35
Wear a Vest@20/14
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
10 Rounds for time:
3 Devils press @50/35
22 Alternating Dumbbell Lunges
19 Air Squats
2 Dumbbells @50/35
Wear a Vest@20/14
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
:20 Alternating Scorpions
:15/:15 Crossbody Lat Stretch
10/10 Quadruped Thoracic Rotations
-
2 Sets (Priming the Midline and Pulling Positions):
8 Scapular Pull-Ups
10 Hollow Rocks
10 Arch Rocks
:20 Extended Plank Reverse Bridge
-
Specific Prep
2 Sets:
:15 Dead Hang + :15 Active Hang
6 Bar Kip Swings (long body, drive the shoulders through the bar)
5 Ring Rows
:15 Ring Support Hold (locked elbows, rings turned out)
5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)
-
Then jump into Ring and Bar Muscle-Up progressions and skill practice.
10 Rounds for time:
3 Devils press @50/35
22 Alternating Dumbbell Lunges
19 Air Squats
2 Dumbbells @50/35
Wear a Vest@20/14
General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Scorpions
:20/:20 World's Greatest Stretch
10 Alternating Arm Swings
10 Air Squats (tall chest, full depth)
-
Specific Prep
2 Sets
200m Run
8 Medball Front Squats (elbows in, ball stays on the chest)
6 Medball Thrusters (drive through the heel, finish tall before the throw)
10 Seated Medball Russian Twists (feet light, rotate from the ribcage not the arms)
For Time (Teams of 2)
4 Rounds
500/450m Row
40 Wall Balls
400m Medball Run
30 Partner Medball Russian Twist Toss
Workout Flow: Partners split the row and the wall balls in any fashion. Both partners complete the 400m run together with one partner carrying the medball at a time. Each throw on the Russian twist toss counts as 1 rep, so 15 per partner.
Time Cap: 35:00
Score = Time
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Medball: 20/14lb (9/6kg)
Goal: 26:00-32:00, roughly 7:00 per round
Stimulus: Leg + Midline Stamina
RPE: 7.5/10
Primary Objective: Complete even work between you and your partner.
Secondary Objective: Consistent round times, each round as close to ~7:00 as possible.
Level 2:
For Time (Teams of 2)
4 Rounds
450/400m Row
30 Wall Balls
400m Medball Run
30 Partner Medball Russian Twist Toss
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Medball: 20/14lb (9/6kg)
Level 1:
For Time (Teams of 2)
3 Rounds
350/300m Row
24 Wall Balls
200m Medball Run
20 Partner Medball Russian Twist Toss
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Medball: 14/10lb (6/4kg)
Masters 55+:
For Time (Teams of 2)
4 Rounds
400/350m Row
30 Wall Balls
200m Medball Run
20 Partner Medball Russian Twist Toss
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Medball: 14/10lb (6/4kg)
Competitor:
For Time (Teams of 2)
4 Rounds
500/450m Row
40 Wall Balls
400m Medball Run
30 Partner Medball Russian Twist Toss
Wall Ball: 30/20lb (14/9kg) to 10/9ft
Medball: 30/20lb (14/9kg)
Hotel Gym / Travel:
For Time
4 Rounds
2:00 Machine
20 Dual Dumbbell Thrusters
200m Run
10 Dumbbell Weighted Russian Twist (Over and Back = 1 Rep)
Dumbbells: 2 x 35/25lb (15/12kg)
Bad Weather Option:
For Time (Teams of 2)
4 Rounds
500/450m Row
40 Wall Balls
20 Shuttle Runs (Split with Partner)
30 Partner Medball Russian Twist Toss
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Medball: 20/14lb (9/6kg)
Big Class Notes:
Stagger teams on a 2:00 delay to free up rowers and wall ball space, or start half the class on the medball run and have them enter the workout at the row.
2 Sets
10 Seated Hip Internal Rotation + External Rotations
:30sec/:30sec KB Calf Smash
:30/:30 Tall Dragon Stretch
For Quality:
3 Sets:
10/10 Single Leg Foot Elevated Glute Bridge
10-12 Anterior Tib Raises
:30/:30 Side Plank
:30 Weighted Sorenson Hold or Supine Chinese Plank
