CrossFit – Thu, Aug 8
Warm Up
Stockyard Rodeo (AMRAP – Reps)
Partner
AMRAP 15 Mins
Partner 1: 20/16 Cal Echo Bike
Partner 2: Max Distance Sled Push
*Switch after each Bike is completed
Individual Version:
Amrap 15 Mins
20/16 Cal Echo Bike
90 Sec Max Distance Sled Push
Score is sled push distance
** Repeat from 8/11/23
Sled Weights
Round 1: 225/175
Round 2: 200/160
Round 3: 175/145
Round 4: 150/130
Round 5: 125/115
Round 6+ 100/100
Core
3 Sets (Not for time)
10 Single Leg Alternating Toe to Bar
50m over under KB Carry (25m each arm)
:30 weighted Chinese plank
10 Med Ball GHD Sit Up
10 Dumbell Plank Pull Through (each side)
10 kneeling landmine Twist (each side)
Gymnastics
10 Min EMOM
Odd Minute: 30 Sec of Box Bar Muscle Ups (set box so rig is under chin)
Even Minute: 3-5 Banded Front Lever Pulls
Hip Halo Activation
-10 Side Step R/L
-10 Forward/Backward Walk R/L
-10 Glute Bridges
-10 Single Leg Glute Bridges
-10 Bird Dogs R/L
-10 Squats
Movement Prep
Echo Bike
Arms & Legs 40 sec easy, 20 sec mod, 10 sec fast
25ft empty sled push
rest 20 sec
Echo: Legs Only 40 sec easy, 20 sec mod, 10 sec fast
25ft sled push
warm up to sled weight
At Pace
1 Set
5/4 Cal Echo Bike
10ft Sled Push