Mobility, Activation & Warm-Up
3 Minutes Assault Bike with Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides
x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 Calorie Assault/Echo Bike
5 Kick-Up to Handstand
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Gymnastics Primer
Every minute, for 6 minutes, (3 sets) of:
Station 1: 30 seconds Alternating Candlestick Roll to Pistol Squat
Station 2: 5-8 Dragon Flag Negatives
A.
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Front Squats @ 75-80%
Even Rounds: 2 Front Squats @ 83-85%
B.
35-54:
Three rounds for time of:
20 50/35 lbs Dumbbell Box Step-Overs (24/20″)
20 Burpees to 6″ above head
55+:
Three rounds for time of:
20 35/20 lbs Dumbbell Box Step-Overs (24/20″)
20 Burpees to 6″ above head
C.
Four sets of:
30 second Plank
30 second Side Plank (right)
30 second Side Plank (left)
30 second Hollow Hold
60 seconds rest
Athlete Notes:
Hey there lungs! Todays conditioning will get your lungs burning so embrace the fire inside! Your legs will burn on the box step-overs but you should be able to continuously move up and over the box. Try out some different burpee strategies today to see what works best for you! Take a look at a few burpee tips here: https://invictusfitness.com/blog/blast-burpees-quickly-humanly-possible/
The CrossFit Open loves to through in bodyweight movements, like burpees, so finding the best way for you to approach burpees based on the rep scheme is important leading up to February 24th! Let us know what burpee approach you take today!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes