Tough Mudder/OCR Intro 2016

 In Crossfit


CrossFit Cirencester – Workshops

View Public Whiteboard

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Metcon (Time)

Run 1-2 sets 1’s, 2’s & 4’s at RPE 7-8

Rest as needed

Skill

Rope Climbs

Tunnels

Hanging Tough

Metcon (No Measure)

Tabatta Tough Mudder:

20:10 with 1 mins rest per round

Working on Stations –

A’s) Down/Ups

Jumping Jacks

Thrusters

Toes to Bar/Hanging Knee Raises

B’s) Mountain Climbers

Pull ups Bar Walk around’s

Split Jumps

Shoulder Taps from PU Plank

Metcon (AMRAP – Reps)

15 Minutes.

Teams of 3 for Max reps.

Intervals dictated by 200m Run

1. 200m

2. Rope climb

3. Cal Row

4. BB Over Unders

5. Bear Crawl Shuttles

6. Rest station

Tack & Floss Cool Down (No Measure)

Spend 10 mins Tacking and Flossing areas worked in todays workout.

Recent Posts