CrossFit – Thu, May 2

CrossFit Showdown – CrossFit


General Flow

100m run

:15 – :20 each

Arm swings

Arm wraps

Quad pulls

Knee pulls

Jumping jacks

Lateral rope hops

Forward and back rope hops

Down dog w/ foot pedal

Shoulder taps from plank

Scap retractions

Single unders

Knee push ups

Single unders

Full push ups

Single unders

100m run

Specific Warm-up

:20 High Singles

Focus on timing wrist speed

:20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

:20 Alternating Feet:

Focus on enhancing footwork and coordination.

:20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

:20 Single-Single-Double

Focus on speeding up the wrist for the double

:30 Practice

Rope Climb

Rope Climb | tell, show, do, check

2 Reps stand to stand

5 rep Tuck

Grasp and tuck knees to chest

5 rep Clamp

Grasp, tuck knees, clamp feet

5 rep Stand

Grasp, tuck knees, camp feet, stand tall

2 Reps workout movement


Dubstep (Time)

3 Rounds:

80 Double Unders

800 Meter Run

3 Rope Climbs (15′)

After Party

Summer Abs (Checkmark)

4 Rounds

10 Hollow Rocks

10 V-Ups

:20 Hollow Hold

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