CrossFit

12
Mar

CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio easy

+

Every 2:00 x 6:00 – 10 calorie ski erg + 20 Double under or single

+

5 Rounds of the following @ warm up pace

5 Push up

10 Lateral hops

5 Burpee

20 Double under or single

+

Get comfortable with wall walk measurements and standards –

** With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and

touching the wall, mark a tape line at the top of the athlete’s shoulder.

• The edge of the tape that is closest to the wall must be in line with the shoulder.

• This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

**Every rep begins and ends with the athlete lying down,

with their chest, feet, and thighs touching the ground.

• At the start and finish of each rep, both hands must

touch the first tape line (fingers touching is OK).

• Both feet must be touching the ground at the

beginning and end of each rep.

• Both hands must remain on the tape until both feet

are on the wall and no longer touching the ground.

Metcon (Time)

21.1

RX

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min

Metcon (Time)

21.1

Scaled

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min.

Metcon (Time)

21.1

Foundations

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min.

Metcon (Time)

21.1

Equipment Free

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

Time cap: 15 min.