7.22.2021
Warm-up
[3-13:00]
2 Rounds
200m Run
10 Knee Hug + Lunge and Twist (5/side)
20 Jumping Jacks
10/side Inverted Hamstring Stretch
20 Alternating V-Ups
Metcon
[15:00-55:00]
Storm (Time)
2 Rounds (FIRM 40:00 time cap)
400m Run
200m Farmers Carry 35/25#
500m/400m Row
200m Odd Object Carry *ideally 80/60# sandbag
*can sub plate carry of 1x45 men, 1X25 for women
REST 5:00
800m Run
400m Farmers Carry 35/25#
1000m/800m Row
400m Odd Object Carry *ideally 70/50# Wreck Bag
Open/RX+: 50/35# Farmer Carry
CC: Pacer/SUSTAIN
Time Domain: 33:00-40:00
The goal with today's session is building resilience and toughness. Mixing aerobic work, with stamina strength work and stability movements will help to create a strong and solid base leading into next year, so expect a good amount of these over the course of the next 12 weeks. Remember the goal is steady state effort, no need to go fast on this one.
Storm Build (Time)
2 Rounds
200m Run
200m Farmers Carry 30/20#
350m/300m Row
200m MedBall Run
-R: 5:00
400m Run
200m Farmers Carry 35/25#
700m/600m Row
400m MedBall Run
Cool Down/Stretch
[57:00-60+]
Cobra Stretch x 60 seconds
Downward Dog x 30 seconds
Pigeon Stretch x 2:00 minutes e/side
Downward Dog x 30 seconds
Dragon Stretch x 2:00 minutes e/side
Downward Dog x 30 seconds
Accessory Work
Metcon (Weight)
3 Sets, For Quality
6-8 Barbell Floor Press @3011
R: 30sec
8-10reps Dual Dumbbell Prone Row @3021
R: 60sec
We are working on some good stability strength work for the shoulders by adding in a classic push/pull here to finish off the day.
Conditioning EXTRA
Warm-Up:
400m Easy jog
-----
2 Rounds
10 Knee Hug + Lunge and Twist (5/5)
5/5 Inverted Hamstring Stretch (hold 2sec at hamstring stretch on each one
10m Toe Walk
10m Heel Walk
-----
2 Rounds
10m High Knees
10m Butt Kicks
100m Strider, build over 100 into sprint on final 15-20m
Main Set
3 Sets
400m @ 87-90%
R: 100m walk/100 jog into 200m
200m @ 92-95%
R:100m walk/100 jog into 200m
200m @ 95+%
R: 3:00 easy walk and breath
-----
R: 8:00, stay light and walking around before 1000m
Metcon (Time)
1000 M Run Time TrailThis should be done as a separate session for competitors and is meant as a direct interval workout for increasing ones Mile race pace. The Mile is probably the biggest indicator of success in running workouts across the board for CrossFit athletes
