General Warm up (5-15)
Rowling
Round 1- 125m (easy), Pushup shoulder tap
R2- 150m (moderate), HS Hold (reps x3 for seconds)
R3- 165m (hard), Pushup shoulder tap
R4- 140m (sprint), 3-4 Wall walk (no penalty just practice getting upside down)
Specific Warm up (15-25)
Cartwheel Progression
Start with 5-10 Donkey Kicks (get comfortable upside down)
Then, set up cones with circle inside, practice donkey kick around cones going each direction
Then, practice kicking over cones each direction, then slowly get bigger and bigger.
The video shows a demo. Have them count to keep a tempo. Meaning 1-2-3-4 for hand-hand-foot-foot so they aren’t just jumping to their hands on the ground but actually each one is touching the ground after the other
(20-53)
6x500m Row
Rest 3:00 between efforts.
During rest athletes must accumulate 6 cartwheels for quality.
Intermediate: Same
Baseline: 6x250m row, bear crawl practice / lunge to hands without wheeling over top
(55-60)
1:00 Lat Smash (kb on ground, each side)
1:00 Couch Stretch (each side)
(0-5)
Today is a single modality day focused around conditioning and skills. We want to find our threshold for rowing paces today that is hard, but we don’t want to see a ton of drop off from interval 1 through interval 6. This will take some learning the hard way for some, which isn’t bad. And for others it will take some bravery. The biggest trap for veteran CrossFitters is they no longer dive into pain and discomfort the same way they did when they first started (which is where the progress lies). Then we “play” with a unique and seemingly childlike skill, have some fun and learn to be human, better. Why upside down? The balance, coordination, self awareness and carry over into other gymnastics is why.