CrossFit – Thu, Sep 12
Thursday Mindset
Warm-up
General Flow
- 0:30 Jog in Place
- 0:30 High Knees
- 0:30 Butt Kicks
- 0:30 Inchworm to Push-Up
- 0:20 Spiderman Stretch (each side)
- 0:20 Hollow Body Hold
- 0:20 Dead Hang on the Bar
- 0:20 Arm Circles (small to large)
- 0:20 Plank to Downward Dog
- 0:20 Lunge with Rotation
- 0:20 Glute Bridge
- 0:20 Pike Stretch
Specific Warm-Up
Push-Up Warm-Up
- 0:20 Scapular Push-Ups
- 0:20 Knee Push-Ups
- 0:20 Tempo Push-Ups (3-Second Descent)
- 0:20 Standard Push-Ups
Toes to Bar
Toes-to-Bar Warm-Up | Tell, Show, Do, Check
- 0:20 Active Hang
- 0:20 Hanging Knee Raises
- 0:20 Kip Swings
- 0:20 Kipping Leg Raises
- 0:20 Toes-to-Bar (Scaled as Needed)
Primer
- 100m Run
- 4 TTB
- 100m Run
- 4 Push Ups
Metcon
Prohibition (AMRAP – Reps)
AMRAP 20:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups
Accessory
Partner run (Checkmark)
Aerobic Capacity
1600m Run with a partner
Tom Lehrer
“Life is like a sewer. What you get out of it depends on what you put into it.”
The effort and attitude you bring to life determine the quality of your experiences.