CrossFit – Tue, Apr 30
Strength Warm up
Strength (Weight)
Power Clean
Build to a tough single Power Clean in 10 minutes.
*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.
Metcon Warm up
Movement Prep/Activation
2 Sets
Set 1: Echo Bike
Set 2: Ski/Row
1:00 easy
:30 moderate
1:00 easy
:30 moderate/fast
1:00 easy
Metcon (Time)
The Wrath of Khan
<25Min>
5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes
Scale:
5 sets (1 set every 5 minutes)
25/20 Calorie Echo
25/20 Calorie Ski (OR Row)
Cool Down
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)
Mayhem Hip Halo Activation
– 10 Side step R/L
– 10 Forward/Backwards Walk R/L
– 10 Glute Bridges
– 10 Single Leg Glute Bridges R/L
– 10 Bird Dogs R/L
– 10 Squats
2. Burgener Warm Up Clean – 3-5 reps of each movement. – all to power position.