Purpose: (1) Develop Single Arm Strength (2) Lower Body Acceleration and Deceleration
Coming soon….You will see more “classic CrossFit” style workouts to prepare you for The Open. In the meantime, let’s keep developing a strong foundation of joint integrity and better movement patterns across the board!
(1) (Warm-Up) ***TO BE DONE BEFORE CLASS; ask a coach if you need assistance
1-legged lateral hop over barbell x10/each foot
1-legged forward and back hop over bar x10/each foot
1-legged jump to 2-6″ x10/each foot
5 strict chin-ups or palm facing ring row
8/each Side Over Arch (see video BUT hips must touch ground)
(2) EoMOM 10 minutes: Rope Ascent
Every OTHER Minute On the Minute (5 rounds of 1 minute ON, 1 minute REST)
Choose one or pick a different one for each working minute:
ALL START FROM SEATED, except for rope pull-ups
1-3 Rope Climb Legless L-Sit (RX++)
1-3 Legless (RX+)
1-3 Legs (Rx)
3-5 Rope Pull-ups
3-5 Sit to Stand Rope Pull
1-Arm KettleBell Squat Clean Thrusters (men #35 or 53lbs/women #26 or 35lbs) (alternate arms each round)
Slam Balls #25/20
Shuttle Sprint 57′
Side Over Arch (alternate arms each round)
*record reps and distance of shuttle sprint (ex: 220 reps + 17 lengths/969 feet)
“TABATA” means workout HARD for 20 seconds, Rest 10 seconds. That is one round. Repeat for 8 rounds before moving onto the next exercise. So, 8 rounds of KB thruster, 8 rounds of slam balls, etc… in that order.
1-ARM KB Squat Clean Thruster: Dumbbells are OK if limited bells, but KB are preferred for shoulder stability development.
Slam Balls: Reach FULL shoulder lock out each rep, open hips COMPLETELY at top of each rep.
Shuttle Sprint: Use full length of floor (57′). No need to pick anything up, just count how many lengths you get by the end of 8 rounds of shuttle sprints. Start EXACTLY where you left off from your previous sprint, which might be in the middle of the floor.
Side Over Arch: Hips MUST touch the floor for each rep and arm MUST stay locked out through entire rep.