CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Perform the following for 1 min. each:

Butt Kickers and High Knees (https://youtu.be/YR5y0hKfP8k)

Samson Stretch (https://youtu.be/tGgwZNcP86A) (1 min. per side)

Dynamic Walking Pigeon (https://youtu.be/7XFM9NcyEEs)

Lunges

Ankle Tap and Knee Bent Crunch (https://youtu.be/bbETr-9ufpI)

(10-15 min.) Project Double-under – Session #10

Most Volume

Double-unders: 6 x 80% of DU PR

* 1-min. break between each set

Double-under attempts: 6 x 80% of DU PR. For example, if my total was 20 for the minute, then for each set I would perform 16 reps as quickly as possible.

* 1-min. break between each set

Alternate Foot Step: 6 x 80% of New 4 Alternate Foot Step and 4 Single-unders PR

* 45-sec. rest between each set

* Prep with:

50 Power Jumps without Rope

Workout Prep

Warm-up (No Measure)

Bar and Ring Muscle-ups (https://youtu.be/Wqy7b-saHrk)

* For skill work, allow athletes about 3-4 min. (~10-12 attempts) to practice each movement. Then, modify to their skill level for the workout.

200-m Run (hard)

12 Walking Lunges

12 Step-ups

6 Box Jump-overs

Rest 1 min.

200-m Row (hard)

8 Knees-to-elbows

4 Bar Muscle-ups

Metcon (4 Rounds for time)

In the first 5 min., perform:

Run 400 m

50 Walking Lunges

In the second 5 min., perform:

Row 500 m

40 Knees-to-elbows

In the third 5 min., perform:

Run 400 m

30 Box Jump-overs (24/20 in.)

In the fourth 5 min., perform:

Row 500 m

15 Bar Muscle-ups

* Project Double-unders

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