CrossFit – Wed, May 15

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

1 set:

400-meter run (sub a 400/500-meter Ski-erg, row, or 800/1,000-meter bike to accommodate running limitation)

1 set:

10 jumping jacks

10 alternating Spiderman stretch + reaches

10 push-ups to downward dog

10 burpees (slow)

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

Plank tap relay game

• Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.

• If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.

• Each athlete must touch each object twice.

• You can increase the difficulty of the game by increasing the number of times athletes touch each object.

On a 5:00 clock:

Plank tap relays

240515 (Time)

– RX –

For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups

– INTERMEDIATE –

For time:

6 hand-release push-ups

100-m run

8 hand-release push-ups

200-m run

12 hand-release push-ups

400-m run

12 hand-release push-ups

200-m run

8 hand-release push-ups

100-m run

6 hand-release push-ups

– BEGINNER –

For time:

5 hand-release push-ups from knees

100-m run

7 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

9 hand-release push-ups from knees

200-m run

7 hand-release push-ups from knees

100-m run

5 hand-release push-ups from knees

Skill Work (No Measure)

Post-workout

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

For time:

9 hand-release push-ups

100-meter run

15 hand-release push-ups

200-meter run

21 hand-release push-ups

400-meter run

21 hand-release push-ups

200-meter run

15 hand-release push-ups

100-meter run

9 hand-release push-ups