06 & 08/08/24 Legends

Tuesday

Warm-Up:

A)

For Quality

5:00 AMRAP

15 Banded Good Mornings

:10-:15 Ring Support Hold

8-10 Ring V-Outs

10 Crossover Step-Overs

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

PRVN Yoga Flow

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 Extended Reverse Plank Bridge

:30 Puppy Dog Pose

--

For Quality

2 Sets

8 Inchworm to Hollow Hold (1sec)

20 Bear Plank Shoulder Taps

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 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch