CrossFit – Sun, May 19

Crossfit Garage – CrossFit

General Warm-up (No Measure)

PVC switch warm-up

• Athletes stand in a circle, each holding a PVC upright.

• Coach calls “left” or “right,” and athletes rotate to the next PVC.

• Object: ensure the PVCs do not fall as the athletes rotate.

• The group must do penalty reps if an athlete drops a PVC or falls.

• Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.

Penalty movements:

20 mountain climbers

5 burpees

10 toy soldiers

10 air squats

240519 (Time)

– RX –

2 rounds for time with a partner:

50 KB swings (53/70 lb)

50 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 25 ft down/25 ft back

– INTERMEDIATE –

2 rounds for time with a partner:

50 KB swings (35/53 lb)

50 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 25 ft down/25 ft back

– BEGINNER –

2 rounds for time with a partner:

30 KB swings (18/26 lb)

30 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 25 ft down/25 ft back

Skill Work (Weight)

Post-workout

1 set:

200-m single-arm KB overhead carry

– Use workout KB.

– Switch hands as needed.

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

2 rounds for time with a partner:

50 dumbbell swings (35/50 lb)

50 shuttle runs

– One partner works at a time; switch as needed.

– 1 shuttle run = 25 ft down/25 ft back