MON, Aug 11 Workouts

CrossFit

RUNNING DYNAMIC WARM-UP | 6:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run– Practice maintaining a figure-4 body position on each run.

1 set:

200-meter run, faster

BUILD UP | 8:00

3-4 sets:

6 power cleans

– Build to workout weight.

– Rest 1:00 between sets.

RX

3 rounds for time of:

400-m run

21 med-ball cleans (20/30 lb)

12 power cleans (105/155 lb)

SCORE: TOTAL TIME

INTERMEDIATE

3 rounds for time of:

400-m run

21 med-ball cleans (14/20 lb)

12 power cleans (75/105 lb)

SCORE: TOTAL TIME

BEGINNER

3 rounds for time of:

200-m run

15 med-ball cleans (10/14 lb)

10 power cleans (35/45 lb)

SCORE: TOTAL TIME

Masters 55+ option:

3 rounds for time of:

400-m run

21 med-ball cleans (14/20 lb)

12 power cleans (75/115 lb)

SKILL WORK

Post workout

2 sets:

400-m run– Rest 3:00 between efforts.

INTENDED STIMULUS

• 10:00-15:00.

• Heavier than normal med-ball cleans and moderate-to-heavy power cleans; intended interference.

• Run efforts in under 2:30.

• Med-ball cleans and power cleans each in under 1:30.

ALTERNATE WORKOUT

At-home option:

3 rounds for time of:

400-m run

21 med-ball cleans (20/30 lb)

12 power cleans (105/155 lb)

STRETCHING | 5:00

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

Sweat

RUNNING DYNAMIC WARM-UP | 6:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run– Practice maintaining a figure-4 body position on each run.

1 set:

200-meter run, faster

5 rounds for time of:

400-m run

21 med-ball cleans (20/30 lb)

12 burpees

SCORE: TOTAL TIME