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CrossFit 2024.06.19 两个12分钟关门
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240619 WARM-UP 1 set: 3:00 row, bike, or jog – Choose a slow/moderate pace here just to start getting warm. 1 set: :30 mountain climbers 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 1 set: :30 up-downs 10 box step-ups (24 in) 1 set: :30 burpees 10 box jumps (24 in) 3 sets: 5 box jump-overs 100-meter run – Start with the box at 30 inches and then decrease the height on each set. NOTES Get the body moving in the first few sets, practicing on a lower box before building up to the higher one. In the final three sets, start with the box at 30 inches and then decrease the height on each set. 240619 For time: 15 box jumps (30 in) 400-meter run 20 box jumps (24 in) 400-meter run 25 box jumps (20 in) 400-meter run NOTES STIMULUS & GOALS 7:00-13:00. Box jumps in 1:00-2:00. Runs in 1:45-2:15. Box jump height decreases as volume increases. Same Rx’d box jump height for men and women. SKILL I 10 sets: 50-ft handstand walk – Rest 1:00 between sets. NOTES Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start. If 50 feet is too far, reduce the distance to accommodate your ability. 240620 On a running clock: At 0:00: 15-12-9-6-3 reps for time of: Toes-to-bars Double-kettlebell overhead walking lunges (35/53 lb) At 12:00: 15-12-9-6-3 reps for time of: Calorie row Lateral burpees over the rowing machine NOTES STIMULUS & GOALS Record two seperate times. Each couplet in 5:00-8:00. Toes-to-bars in sets of 3 reps or more. Lunges in sets of 6 or more. First row in 1:00 or less. Burpees in 1:00 or less. STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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