On the Circuit

CrossFit Hard Boiled – CrossFit

Mobility

Mobility (No Measure)

TO BE DONE BEFORE/AFTER CLASS



Foam Roll Back and Lats -2:00

PVC Lat Stretch – 2:00

Shoulder Ring Stretch – 2:00

Banded Hip Opener – 2:00 each side

Hamstring on Barbell – 2:00 each side

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Metcon (1 Rounds for reps)

TO BE DONE BEFORE/AFTER CLASS



6 Rounds of a 1:00 Window:

10 Sit-Ups + Max Kipping Handstand Pushups in time remaining.

Rest :30s between each round.


Score is your *lowest* round of kipping handstand pushups across all rounds.

This will train us to learn more about our individual capacity in the movement, along with refining our pacing efforts.

If we are not completing kipping handstand pushups today, let’s train the strict strength with dumbbell strict presses. Choose a loading that allows for ~10-15 repetitions unbroken, when completely fresh.

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Metcon (AMRAP – Reps)

“TRI SPRINT INTERVALS”



5 x 4:00 On / 4:00 Off:

30/20 Calorie Row or Ball Slam

30/24 Calorie Airdyne or 15 burpees over the bar

Max 10 Meter Shuttle Sprints in time remaining.



Score is total amount of 10m shuttle sprints.
The row and the bike are the “buy-in” on each round to the scored portion, the shuttle sprints. The quicker we move through the row and the bike, the more time we have to accumulate points on the shuttle sprints.

The goal is not to sprint through the row and bike, but rather to perform at a slightly faster pace than we normally do. If we find ourselves falling into the pace of holding 1000 calories per hour, let’s push to go one step beyond. Today our goal is to get out of the comfort zone, and operate at a new level.

On the shuttle sprints… as much of a nuance as this seems, alternate feet when you plant and transition to your next shuttle. As in, if you plant and turn on your left foot for your first shuttle, plant and turn on your right foot for your second shuttle. From here – it’s not about the speed you move through the middle of each shuttle, but rather the speed of your transition between repetitions.

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