RUNNING DRILLS
2 rounds:
10 reps/side pulling + foot tapping
10 meters falling forward drill
10 reps/side of pulling in place
2 turns at partner falling drills/partner
:30 position drill/leg
4 change in support drill/side
TOES-TO-BAR
Setup
3 Kip swing
2 Kip swings + 2 knees above hips
2 Kip swings + 2 knees to armpits
2 Kip swings + 2 knees to armpits + 1 T2bar
2T2bar
WORKOUT PREP
1 round:
5 wall-ball shots
3 toes-to-bars
RX
5 rounds for time:
200-m run
15 wall-ball shots (14/20 lb)(9/10 ft)
10 toes-to-bars
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds for time:
200-m run
10 wall-ball shots (8/10 lb)(9/10 ft)
10 hanging knee raises
INTENDED STIMULUS
10:00-15:00.
Runs in :45-1:15, toes-to-bars in :20-1:00, wall-ball shots in :30-1:00.
Maintain a steady, consistent pace.
Classic CrossFit workout with monostructural + gymnastics + weightlifting.
5 sets:
Max hanging L-sit hold
Scale as need for progression
Recover at least 1:00 minute between sets
2 sets:
:30 leg swings/leg
:30 standing hamstring stretch/leg
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 rounds with a partner:
100-m run tossing med ball back and forth
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses