CrossFit – Sun, Mar 5
Warm-up
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
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