CrossFit – Thu, Jul 3

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Rowing warm-up

– Have athletes perform :20 of single-unders between each step of the row review.

– Encourage a hard pace on final row effort

Movement // Focus

:30 rows pulls, legs only // slight forward lean at the torso and flat back.

:30 row pulls, legs, then hips // timing legs first, then hips.

:30 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms.

:30 full strokes // legs, hips, arms, arms, hips, legs.

Double-under review

2 sets:

:10 double-unders or attempts

:20 rest

:10 double-unders or attempts

:20 rest

Dynamic mobility

1 set:

1:00 of inchworm + push-ups

:30 Samson stretch/side

250703 (8 Rounds for time)

– RX –

Every 3:00 x 8 rounds:

Odd rounds:

15 toes-to-bars

45 double-unders

Even rounds:

45 double-unders

12/15-cal row

– INTERMEDIATE –

Every 3:00 x 8 rounds:

Odd rounds:

10 toes-to-bars

30 double-unders

Even rounds:

30 double-unders

12/15-cal row

– BEGINNER –

Every 3:00 x 8 rounds:

Odd rounds:

10 hanging knee raises

45 single-unders

Even rounds:

45 single-unders

8/10-cal row

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout

3 sets:

Suitcase carry, right (100 ft)

Suitcase carry, left (100 ft)

– Rest as needed.

– Athlete’s choice of moderate-to-heavy load.

Stretching (Checkmark)

Accumulate:

1:00 foam roll calf/leg

1:00 quad roll calf/leg

– AT-HOME – (8 Rounds for time)

Every 3:00 x 8 rounds:

Odd rounds:

15 V-ups

45 double-unders

Even rounds:

45 double-unders

15 shuttle runs

– 1 shuttle run is 25 ft out and back.