Tuesday
Warm-Up:
A)
For Quality
5:00 AMRAP
:10-:15 Ring Support Hold
8-10 Ring V-Outs
B)
1000m Partner Rowing Golf
"Theory of Forms"
For Total Time with a Partner
Part A)
For Time:
9-12-15-18
Burpee Box Step Overs
10-14-18-22
Ring Rows
Rest 5:00 minutes
Part B)
18-15-12-9
Burpee Box Step Overs
27-21-15-9
Deadlifts
Box: 20''
Barbell: 45/25kg
Score = Total Time
Goal: 9:00-11:00 for each Part
Time Cap: 35:00
Stimulus: CrossFit Couplets / Muscular Stamina
RPE: 8/10
Flow:
Each athlete will complete the full rep scheme prescribed here with both athletes starting to work at the same time with Partner A working on the Burpee Box Jump Overs for 9 reps, while partner B is working to complete 5 Ring Muscle-Ups/10 Pull-Ups. Once both have completed round 1 they will switch movements and complete the 9 and 5/10 on the other station
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Thursday
Warm-Up
2:00 Row
:30 Puppy Dog Pose
--
For Quality
2 Sets
8 Inchworm to Hollow Hold (1sec)
10 Alternating Step-Ups
5 Box Step Up
Wall Walk
Wall Step Up
Pike walk to Plank
Bear Crawl
"Enchiridion"
12:00 AMRAP
10 American Kettlebell Swings
8 Box Step up
2 Wall Walk/ Wall Step Up
Kettlebell: 12/10kg
Box: 20’’
Score = Rounds + Reps
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 8/10
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Yorumlar