CrossFit – Wed, May 8
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Warm-up
Warm Up

1. Movement Prep/Activation
Tabata Air Bike (8 sets)
*build up to workout pace
-into-
3 sets:
10 Dynamic Squat Stretch
25ft Lizard Crawl
10 Step Back Lunges
2 Broad Jump + Vertical Jump

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
4 Back Rack Step Back lunges (build in weight)
25ft Broad Jump

Gymnastics
Toes to Bar Skill Review (Checkmark)

Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar

A coaching video with scaling options is included in the coach notes.

Workout
Wynonna Judd (6 Rounds for reps)

Freedom (RX’d)
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (95/65)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)
-rest 3:00 between sets-
(KG conv: 43/29 lunges, 32/24 kbs)

Independence
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges (75/55)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 53/35)
-rest 3:00 between sets-
(KG conv: 34/25 lunges, 24/16 kbs)

Liberty
6 sets
8/7 Calorie Air Bike (sprint)
12 Dumbbell Box Step Ups (light)(20in)
25ft Broad Jump (Or 10 Russian Kettlebell Swings light)
-rest 3:00 between sets-

  • Target time each set: Sub 90 seconds
  • Time cap each set: 2 minutes

Cooldown/Mobility
Mobility

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

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