210823
Santiam CrossFit – CrossFit
Warm-up
Set 1
20 Pulls on the rower (easy pace)
10 Sit-ups (legs straight)
100m Jog (no more than 1:00 to complete)
Set 2
20 Pulls on the rower (moderate pace)
10 Sit-ups (Heels together)
100m Jog (faster pace than previous set)
Set 3
20 Pulls on the rower (fast pace)
10 V-ups or Tuck-ups
100m Jog (faster pace than previous set)
Set 4
200/150m Row
200m Run
• Spend no more than 3:00 to complete
Warm-up
Set 1 // Spend 1:00 at each station before rotating
1) Station 1 //
• GHD Sit-up to Quarter Range of Motion
2) Station 2
• Jump rope practice // practice single unders or double unders
3) Station 3
• :30 Plank hold // hold any plank they want.
Set 2 // Spend 1:00 at each station before rotating
1) Station 1 //
• GHD Sit-up to Parallel
• GHD Sit-ups to Full Range of Motion
2) Station 2
• Jump rope practice // practice single unders or double unders.
3) Station 3
• :30 Plank hold // Athletes can hold any plank they want.
Workout
210823 (Time)
– RX –
3 Rounds For Time:
500/400m Row
400m Run
30 GHD Sit-ups
– INTERMEDIATE –
3 Rounds For Time:
400/300m Row
300m Run
15 GHD Sit-ups
– BEGINNER –
3 Rounds For Time:
300/200m Row
200m Run
20 Sit-ups
Skill Work
Metcon (No Measure)
Accumulate:
30 GHD Hip Extensions
20 GHD Back Extensions
10 GHD Hip & Back Extensions
Stretching
Metcon (No Measure)
3 Sets:
:30 Foam Roll Upper Back
:30 Alternating Scorpion Stretch
Work Your Weakness
Metcon (Weight)
– STRENGTH 1 –
6 Sets For Load:
6 Back Squats
– Increase loading across sets
Metcon (AMRAP – Reps)
– SKILL 1 –
On a 10:00 Clock:
Max Strict Muscle-ups
– Rest :30 between all sets
Metcon (Distance)
– SKILL 2 –
3 Sets:
1:00 Max Distance Handstand Walk or Max Wall Walk
– Rest 2:00
Metcon (No Measure)
– STAMINA 1 –
EMOM 10:
10 Burpees
