CrossFit – Tue, Feb 6
Warm Up
Eifell Tower (5 Rounds for reps)
5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
Time Cap each set: 3 minutes
2,000m Row Progression – Week 5 Day 1 (Distance)
600m at Fast, 400m at Easy
-No Rest-
600m at Fast, 350m at Easy
-No Rest-
4x (30 Sec at Sprint, 60 Sec Rest)
-No Rest-
600m at Fast, 300m at Easy
Total: 3500m
Workout Notes:
The sprint paces equal the average watts from your 1-minute test.
The fast paces equal the average watts from your 6-minute test.
The easy paces equal 50% the average watts from your 6-minute teste test.
Record the distance (meters) from your fastest 30-second sprint.
Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
3:00 – 5:00 Jog (easy to moderate)
-Into-
2-3 Sets
25ft Single Arm Overhead Carry (each arm, light)
:20 Handstand Hold
:10 Free Standing Handstand Hold (or practice for :30)
3. Workout Prep
1 set (at workout pace):
1 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
1 Shuttle Runs (50ft)