CrossFit – Tue, Feb 20
New Cycle “COMPETE"
9 Weeks
Week of February 19 through week of April 15
9 Weeks
Week of February 19 through week of April 15
Warm Up
Tear off the Roof (6 Rounds for reps)
6 sets
10 Shuttle Runs (50ft)
15/12 Calorie Echo Bike
25ft Handstand Walk
-Rest 2 minutes b/t sets-
Target Time each set: sub 2 minutes
Time Cap each set: 2 minute 45 seconds
2,000m Row Progression – Week 7 Day 1 (Checkmark)
500m at Fast, Rest 75 Sec
175m Sprint, Rest 2 Min,
400m at Fast, Rest 60 Sec
150m Sprint, Rest 2 Min
300m at Fast
-NO REST-
125m Sprint at Max Effort
Total: 2450m
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 test.
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
3:00 Jog
-Into-
2-3 Sets
:30 Echo Bike
:15 Wall Facing Handstand Hold into 10ft Handstand Walk (if can’t go right into it and you have to break do so)
3. Workout Prep
1 set (at workout pace):
2 Shuttle Runs (50ft)
3/2 Calorie Echo Bike
15ft Handstand Walk