GYM1010

Announcements

Bring A Friend Wednesday 6/7/23 – All classes are open for your friend. Bring your friend/spouse/family to class and have a great workout together

 

JUNE Bday Mt. Garfield Hike/Run followed by a pool party at Anthony’s place

Saturday 6/17/23 @ 7:30am meet up at Mt. Garfield trailhead.

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

3 sets:

100m Run (Build up to 80% of sprint speed)

-rest 1 minute between sets-

Workout

Workout (10 Rounds for time)

Big Bird

Freedom/Independence

10x100m Sprint (Or 8x25ft Shuttle Run)

-Every 3:00-

Liberty

10x50m Sprint (Or 4x25ft Shuttle Run)

-Every 3:00-

Target time each set: Sub 20 seconds

Time cap each set: 40 seconds

Skills and Drills

Metcon (Checkmark)

Rope Climbs: Week 6 Day 1

Advanced:

Every minute (10:00)

2 Rope Climbs

Intermediate:

Every minute (10:00)

1 Rope Climb

Beginner:

Every minute (10:00)

2-3 Zombie Rope Climbs

Alternate Option:

Every minute (10:00)

5 Strict Pull Ups + 5 Hanging Knee Raises

modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.

Mobility

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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