CrossFit – Wed, Apr 17

Warm Up

1. Movement Prep/Activation:
Hinshaw Warm-Up

Perform each drill for 10m out, then walk back
* High knee karaoke (over, over, walk, walk)
* Over hurdle (heel, toe)
* Knee to chest
* Figure 4 (1 sec)
* Lunge with reach overhead
* Lunge torso twist (Pull hand)
* Toy soldiers
* High knee + arm swing
* Butt kick + arm swing
* Straight Leg (shallow heel)

20m out walk back
* Side step out and back
* Side step jumping jack out and back

* Sitting arm swing (Elbow down and back) 20 sec
* Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m
* Toes out walk
* Toes in walk
* Heels walk
* Toes walk
* Outside Foot walk
* Inside Foot walk
* 50m hash marks (fast feet) forwards & backwards
* 30m (20m speed up, 10m to slow down)
* 45m (35m speed up, 10m to slow down)
* 60m (50m speed up, 10m to slow down)

2. Workout Prep
Every minute (3 sets)
100m Run
* Start slow and build into a comfortable pace *

King Julian (5 Rounds for reps)

Freedom (RX’d)
5-4-3-2-1 minute
Max Distance Run
-Rest 1:00 Between sets-
Repeat from March 31, 2022

No Change to Workout

3:00-2:30-2:00-1:30-1:00 minute
Rest 1 minute between sets


  • This is just scored on individual effort. Every athlete will be different and should push within their limits.

Ring Muscle Up Skill Work (Checkmark)

EMOM8: Ring Muscle Ups
* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.

EMOM8: 2-3 Box Ring Muscle Ups

Emom8: 5 Assisted Ring Dips

* Coaching video that includes a demo of each movement is included in the coach notes.


1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

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