CrossFit
Warmup/Preparation – 10 min
(7min) Dynamic Warmup
(3min) Bracing Application-Apply core bracing techniques to Beat Swing on Rings
Skill/Strength – 15 min
Muscle Up Progressions a. Beat Swings on rings 3sets x 8reps b. Transitions 3sets x 8reps (Low rings, starting laying on floor. “trace ribs”) c. Feet on Box – Hips high Transition 3sets x 5reps
Conditioning – 35 min
For Time 2000m Row, 100 m Run, 1500m Row, 200m Run, 1000m Row, 400m Run, 500m Row, 800m Run (30 minute Cap)
Recovery – 5 min
After Class – 800m walk cool down
Mobility https://www.youtube.com/watch?v=5EiUquYdyPU
Bootcamp
Warmup/Preparation – 10 min
Dynamic Warm Up
Skill/Strength – 10 min
Rowing Technique
Conditioning – 35 min
For Time 2000m Row, 100 m Run, 1500m Row, 200m Run, 1000m Row, 400m Run, 500m Row, 800m Run (30 minute Cap)
Recovery – 5 min
After Class – 800m walk cool down
Mobility https://www.youtube.com/watch?v=5EiUquYdyPU
Competitor
Before CrossFit: EMOM x 5 min – 2 Strict HSPU with same range of motion used last week
