February 7, 2023

CrossFit – Tue, Feb 7
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.

Warm-up

A. General

2 rounds of Tabata intervals on each:

-25’ shuttle runs

-V-ups

-Wall balls

B. Mobility

-PNF Swimmer Stretch

5 breath cycles: Inhale- contract, exhale relax & stretch

https://youtu.be/gj22wrwAVjk

Gymnastics
Gymnastics Practice (Checkmark)

Pressure drills

– Scap pull + hollow against box

– Beat swing, feet against box

– Band assisted Hip to bar

Swinging Drills

-Glide swing

-Jumping glide swing

-Jumping glide swing into leg/knee raise/Hip to bar

TTB specific Swinging drill:

-Jumping glide swing into multiple leg/knee raises

BMU specific Swinging drill:

– Jumping into hip to bar

Practice Complex (Checkmark)

Beg:

3-4 Set

Swinging knee raises/leg raises

Int:

3-4 Sets

4-6 TTB

8-10 Swinging knee raise/beat swing

Advanced:

3-4 sets

4 BMU

8 TTB

Metcon
Metcon (Distance)

Max distance Row in 20 minutes

Every 2 minutes perform:

8 TTB

15 Wallballs 20/14lbs

KG: 9/6 KG

TC: 20 min

Score: Total Meters

Scaling Options

Beginner

8 Hollow Ups

10 Wallballs 14/10lbs

Intermediate

8 Swinging leg raise

15 Wallballs 14/10lbs

Perform

6 rounds, each for time

10 GHD Sit-ups

12/9 Cal Row

15 Wallballs @20/14 lbs

Rest 60 seconds

Extra Accessory
Core Accessory (Checkmark)

Paloff Press

3 x 8/side

Rest 20-30 seconds between sets

Hold every rep for 1 sec with arms fully extended