Public Whiteboard

Components

250506

Stretching

- AT-HOME -

- SKILL I -

Settings

Workout

CrossFit - Tue, May 6

General Warm-up (No Measure)

Banded warm-up

2 sets:
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 sumo-stance good mornings
10 slow air squats
10 hip bridges

Running dynamic warm-up

1 set:
200-meter run, slow
:30 alternating hamstring scoops
each run.

1 set:
200-meter run, faster

250506 (Time)

- RX -
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

- INTERMEDIATE -
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

- BEGINNER -
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)

- MASTERS 55+ -
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

Stretching (Checkmark)

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

- AT-HOME - (Time)

2 rounds for time:
200-m run
21 single-DB goblet squats (35/50 lb)
200-m run
15 double-DB front squats
200-m run
9 single-DB overhead squats
- Switch arms as desired on the overhead squats.

Work Your Weakness

- SKILL I - (AMRAP - Rounds)

EMOM 14:
Min. 1 | 1-3 strict muscle-ups
Min. 2 | 3-5 candlesticks

- Review the candlestick before starting.
- Use this session as an opportunity to practice your technique with these two movements. If you are not able to perform a muscle-up, perform low-ring transitions and adjust the difficulty as needed.