Warm-up:
Tabata Air Bike (8 sets)
*build up to workout pace
-into-
3 sets:
10 Dynamic Squat Stretch
25ft Lizard Crawl
10 Step Back Lunges
2 Broad Jump + Vertical Jump
+
Toes 2 Bar
Take 10-12 minutes to practice Toes to Bar and work on efficiency.
Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
+
Freedom (RX'd)
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges @ 95/65#
50ft Broad Jump (Or 15 Russian Kettlebell Swings @ 70/53#)
-rest 3:00 between sets-
—
Independence (Scaled/Masters)
6 sets
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges @ 75/55#
50ft Broad Jump (Or 15 Russian Kettlebell Swings @ 53/35#)
-rest 3:00 between sets-
—
Compete (Open Prep/Quarterfinals)
6 sets
12/10 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges @ 115/80#
50ft Broad Jump (Or 15 Russian Kettlebell Swings @ 70/53#)
-rest 3:00 between sets-
**INTENTION - These are intended to give your athletes a great "pump" for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work. The intensity is designed just to be HIGH (Today we wanna move) It is so we can come and do a workout to get a "pump," sweat some, and get out of breath. Ideally, you can perform these with partners as well! Athletes should approach each movement consistently to help keep a steady workflow without over-resting or blowing up their arms.