CrossFit – Wed, Apr 17
Strength Warm up
Tall Jerk (3 X 5 @ 4-5/10 RPE)
To get into starting position, press the barbell from the front rack to the level of the forehead and hold. Rise to tiptoes and gain balance. Finish by dropping into a Split Jerk and pressing the arms out.
*Do a set every 2 minutes.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
Metcon Warm up
Movement Prep/Activation
<7 Min>
2 Sets (Set 1: Bike Erg Set 2: Run)
:30 easy
:30 moderate
:30 easy
:30 moderate/fast
:30 easy
:30 fast
King Julien (Time)
<30 Min>
5 sets (1 set every 6 minutes)
500m Row*
400m Run
*sets 1/3/5 = damper 4
*set 2 = damper 8
*set 4 = damper 10
FLOW:
- 0:00 – 6:00 500m Row at damper 4, 400m run. Rest the remainder of time.
- 6:00 – 12:00 500m Row at damper 8, 400m run. Rest the remainder of time.
- 12:00 – 18:00 500m Row at damper 4, 400m run. Rest the remainder of time.
- 18:00 – 24:00 500m Row at damper 10, 400m run. Rest the remainder of time.
- 24:00 – 30:00 500m Row at damper 4, 400m run
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes
In case of Rain:
400m Run = 24/19 Cals Echo Bike, 30/24 Assault
Cool Down
2 minute Couch Stretch (each side)
2-3 minute Alternating Calf Stretch
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)