16.2 Recovery Day

 In Crossfit


CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

(No Measure)

Warm Up

3 Rounds

200m Run/Row

20 Bar Taps

20 Alternating Mountain Climbers

5 Overhead Plate Squats

Mobility

3 rounds

10 meter Dragon walks

10 secs Skin the Cat stretch

5 Bridge rocks or 10 sec Shoulder Stretch

Identifying what each athlete needs most and attacking it.

Skill

SKILL WORK

Technique and Correction

4 x Complex:

10 sec Hs hold

5 strict HSPU (Head to mat)

10 sec hold

ME Kipping HSPUs

Rest 3 mins between sets

*Note whether you broke up the sets or went Unbroken

2015 Team Series Scaled Workout 1 (Time)

2015 Team Series Scaled Workout 1

For time:

Females complete:

100 single-unders, each

75-calorie row, total

50 step-ups, total

Then, males complete:

100 single-unders, each

75-calorie row, total

50 step-ups, total

Scaled Standard

F – 20-inch box

M – 24-inch box
Teams of 4

Ideally 2 male & 2 female

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