Maroon

23
Jun

Maroon

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP | 10:00

Goals

✔ Take the body through a range of motion that it will see in the specific warm-up and workout.

✔ Increase ankle flexion for Single-Leg Squats.

✔ Elevate the heart rate for the specific warm-up and workout.

General Movement Prep | 5:00

1 Round:

:20 Jumping Jacks

– Rest :10

:20 Alternating Cossack Squats

– Rest :10

:20 Single Unders

– Rest :10

:20 Lateral Box Step-ups

– Rest :10

:20 Single Under (Right leg only)

– Rest :10

:20 Air Squats

– Rest :10

:20 Single Under (Left leg only)

– Rest :10

:20 Lateral Box Step-ups

– Rest :10

:20 Double Unders Attempts

– Rest :10

:20 Air Squats

• For the Cossack Squats, get as low as possible while keeping the heel of the squatting foot down.

• On the Lateral Box Step-ups, focus on keeping the heel of the foot glued to the top of the box and driving more through the foot on the box than the foot on the ground. To increase ankle flexion/mobility, push the knee as far over the toe as possible while keeping the heel down. Bring the chest towards the squatting thigh and stand up through the leg that is on the box.

⚙️ SPECIFIC WARM-UP | 15:00

Row and Squat Prep | 15:00

Set 1:

:20 Row (Easy pace)

5 Lateral Box Step-ups / Leg

• Focus on using the supporting legless. Push more through the foot on the box.

Set 2:

:20 Row (Moderate pace)

5 Lateral Box Step-ups / Leg

• Focus on lifting the supporting leg off the floor prior to driving through the foot on the box.

Set 3:

:20 Row (Fast pace)

10 Alternating Single-Leg Squats to Target

• Focus on sitting down to the target while on a single leg. Chest should be over the squatting thigh and athlete should slightly lean to the squatting side. Athlete can choose to grab the non-squatting foot if they want to.

Set 4:

:20 Row (Fastest pace)

10 Alternating Single-Leg Squats or scaling option for workout

• Athletes should focus on a movement that is challenging, but allows them to generally keep moving.

Workout

Maroon (AMRAP – Reps)

– RX –

On a 17:00 Clock:

From 0:00 – 5:00:

Max Double Unders

From 6:00 – 11:00:

Max Single-Leg Squats

From 12:00 – 17:00:

Max Calorie Row

– LEVEL 2 –

On a 17:00 Clock:

From 0:00 – 5:00-

Max Double Unders

From 6:00 – 11:00:

Max Weighted Lateral Box Step ups (20/14#) (24/20″)

From 12:00 – 17:00:

Max Calorie Row

– LEVEL 1 –

On a 17:00 Clock:

From 0:00 – 5:00:

Max Single Unders

From 6:00 – 11:00:

Max Elevated Reverse Lunges

From 12:00 – 17:00:

Max Calorie Row

Metcon (No Measure)

Accumulate:

50 Pike-ups on Rower

50 Glute Bridges on Rower

Accessory

Stretching

Metcon (No Measure)

3 Sets:

:45 Groiner Stretch / Side

1:00 Foam Roll Upper Back