10/08/24 Saturday Workout of the Day

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 Jump Overs

5-7-9-11

Ring Muscle-Ups

or

10-14-18-22

Pull-Ups

Rest 5:00 minutes

Part B)

18-15-12-9

Burpee Box Jump Overs

27-21-15-9

Deadlifts

Box: 24/20''

Barbell: 102/70kg

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