March 5, 2023

CrossFit – Sun, Mar 5

Warm-up

A. General

“Rowling”

-Athletes get in pairs and take turns on the rower getting the meters to stop as close to 100m as possible. The athlete who is the furthest away out of the pair completes the equivalent reps of a warm-up movement:

-Burpees

-Air squats

-Ring rows

-Airplanes

-ect…

B. Mobility

B1. PNF Pigeon stretch

3x/leg

– 5 sec contraction pushing against the ground with your leg

– 5 sec stretch moving your chest toward the ground

https://www.youtube.com/watch?v=QQPiREsGaQY

B2. Single leg deficit calf raise

30 sec/side

https://youtu.be/yEISAXTM680

Conditioning
Conditioning (Distance)

Machine of your choice

4 minutes warm-up

4 rounds

2:00 @RPE 7/10

2:00 @RPE 5/10

Recover 4 minutes

3 rounds

1:30 @ RPE 8/10

1:30 @ RPE 5/10

Recover 3 minutes

2 rounds

1:00 @ RPE 9/10

1:00 @ RPE 5/10

4 minutes cooldown

Time: 44 minutes

Score: Total distance in meters

Scaling Options

Beginner

Full rest on recovery minutes

Intermediate

As written

Extra Accessory
Accessory (Checkmark)

3 sets

6/6 RDL Airplanes

6/6 Side Lying Clam Shell raise