CrossFit – Tue, Nov 14
Warm-up
Drills
Run Drills (Checkmark)
2 x 25’ Each drill
Bunny hops
Bunny hops + A Skip Right
Bunny hops + A Skip Left
A Skip
Bunny hops + Butt kick Right
Bunny hops + Butt kick Left
Butt Kicks
Metcon
Metcon (Time)
For Time
400m Run
40 V-ups
400m Run
40 Overhead Squats 135/95 lbs
400m Run
40 Shoulder to overhead 135/95 lbs
400m Run
40 V-ups
TC: 20 minutes
Score:
KG: 60/43
Scaling Options
Beginner
200m Jog
40 Abmat situps
200m Jog
20 Overhead Squats @ light
200m Jog
20 Shoulder to overhead @ light
200m Jog
40 Abmat Situps
Intermediate
400m run
40 Knee tucks
400m run
20 Overhead Squats @ 95/65 lbs
400m run
20 Shoulder to overhead @ 95/65 lbs
400m run
40 Knee tucks
Extra Accessory
Upper Accessory (Checkmark)
3 sets
20 band neutral grip bicep curls
20 band pullovers
20 band pull aparts
A. General
Frankenstein Relay race
Split the class into groups or minimum 3 maximum 6
Athletes must perform a relay race going out with the Frankenstein running drill and back with either another running drill of your choice or a jog
Drill options for warm up:
– Side shuffles
– Heel walk
– Toe walk
– Inchworms
(10 minutes)
B. Mobility
Ballistic leg swings
15 reps front to back & side to side
Arm circle swings
15 Reps forward & backward
C. Specific (after Running Drills)
3 sets (ascending load)
5/5 Banded psoas march
3 V-ups/Knee tucks/abmat situps
3 Overhead Squats
3 Shoulder to overhead
https://youtu.be/FDoih85T5vo?si=lQb6_jBLTHM5l1hJ