CrossFit – Thu, Sep 21

230921 (AMRAP – Rounds and Reps)

– RX –
AMRAP 10:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
AMRAP 10:
5/7 calories on any machine
3 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

General Warm-up

Goals
• Equipment: PVC.
• Athletes stand in a circle, and each athlete holds a PVC upright. The coach calls « left » or right, » and athletes rotate to the next PVC.
• The whole group must do penalty reps if an athlete drops a PVC or falls.
• Keep the penalties in the 5-10 rep range and use movements that don’t need to be taught.

PVC switch warm-up game
• Object: ensure the PVCs do not fall as the athletes rotate.
• Play for 5:00-7:00.

Suggested penalty movements:
20 mountain climbers
10 PVC around the worlds
10 PVC shoulder presses
10 PVC push presses
20 jumping jacks
6 alternating elbow-to-insteps

Skill Work (Checkmark)

Post-workout:
Accumulate:
100 hollow rocks

Stretching

2 sets:
:30 cobra stretch
:30 alternating scorpion stretch

AT-HOME (AMRAP – Rounds and Reps)

AMRAP 10:
10 jumps to, or over, an object (thigh height)
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.