210823

22
Aug

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