0:00-15:00Warm-up20:00-50:00Workout 1: Kelly60:00-75:00Workout 2: Strength III85:00-90:00Workout 3: Accessory - I95:00-105:00Stretching
Focus- Macro: Endurance and stamina- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.- We will also test Kelly, Andi, and Fight Gone Bad.
1 set:10 alternating Spiderman stretches10 leg swings/leg (across the body)10 alternating scorpion stretches10 leg swings/leg (forward and backward):30 jumping jacks1 set: 200-meter run 10 broad jumps 20 air squats 1 set: 200-meter run10 box step-ups (20/24 in)15 med-ball thrusters (14/20 lb) 1 set:200-meter run 10 box jumps (20/24 in)10 wall-ball shots (14/20 lb) (9/10 ft)
- It's benchmark day, and we need to put all our energy into Kelly. Increase the pace on each run so that by the third set, you're running at your workout speed. - Take your time during the first round and just get moving, especially during the air squats.- By round 3, you should be feeling good and ready to take on some of the workout movements. Use the final set to find your workout rhythm and tempo.
Stimulus & Goals- 22:00-30:00.- Classic CrossFit workout and CAP benchmark; will repeat in November.- Wall-ball shots and box jumps each in under 2:00 throughout the workout.- Run at a recovery pace to allow for consistent sets on the wall-ball shots and box jumps.Strategy- Pick a pace that can sustain throughout the entire workout. This pace should be slow enough so that you can get right to work on the box jumps when you finish.- Try to find a box jump rhythm that allows you to keep moving. Consider treating the set of 30 as 6 sets of 5. Every set of 5 can be a mental box that you check.- Complete the wall-ball shots in 2 sets or less for the entire workout. Only go unbroken if you can maintain it for 3 out of the 5 sets. ModificationsRun | Distance, bike, rowBox jumps | Height, reps, step-upsWall-ball shots | Load, reps, wall-ball front squat (shoulder injury)Running substitutions | 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row
5 sets:10 weighted dips50-meter dumbbell farmers carry
- Rest as needed between sets. Build to a heavy set of 10 dips.- Use a farmers carry load that allows you to complete each effort unbroken.
8 sets for total reps::20 GHD sit-ups:10 rest
- Perform as many reps as possible of GHD sit-ups in 20 seconds, rest for 10 seconds, and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout.- Consider limiting total volume and/or range of motion if you have not been training consistently with the GHD.
Accumulate:1:00 foam roll calf/leg1:00 lacrosse ball roll/foot