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Sep
30
2022

Friday

By admin 0

CrossFit Kendall – Fast Fit

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Warm Up

Warm-up (No Measure)

3 Rounds

5 Up Downs

10 Alternating V-Ups

5 Cossack Squats (each side)

5 Dumbbell Hang Power Cleans (each side) [ if doing minimal ]

Workout

Metcon (Time)

Poodle Bodyweight

10-20-30

V-Ups

Cossack Squats

Line Facing Burpees

Backpack Option

10-20-30

Backpack Sit Ups

Backpack Alt. Cossack Squats

Backpack Facing Burpees

M30 Scaled

10-20-30

Quarter Sit Ups

Wall Assisted Cossack Squats

Elevated Up Down-no jump

Mayhem Moms

10-20-30

Modified Alt. Leg V-Up

Cossack Squats to Bench

Line Facing Modified Burpees
Video: https://youtu.be/3wwQ9gacZQ4

*Workout Strategy & Flow*

Flow = 10 V Ups, 10 Cossack Squats, 10 Line Facing Burpees, 20,20,20 and then 30,30,30

Keep in mind that the reps are getting bigger as we go. So 10-10-10 is going to be pretty easy and get more “spicy” as you begin to get to the 20 and 30 rounds.

V-Ups are likely going to be the most technically challenging movements. Break these up if needed OR alter them to Tuck Up if you cannot complete them in sets of 5 or 10 each time.

Workout

Metcon (Time)

Poodle Minimal

10-20-30

V-Ups

Dumbbell Hang Power Clean (2×50/35)

Dumbbell Facing Burpees

Mayhem Moms

10-20-30

Modified Alt. Leg V-Up

Dumbbell Hang Power Clean

Dumbbell Facing Modified Burpees
Video: https://youtu.be/JPhY57_tYCs

Flow = 10 V Ups, 10 Dumbbell Hang Power Cleans, 10 Dumbbell Facing Burpees, 20,20,20 and then 30,30,30

Keep in mind that the reps are getting bigger as we go. So 10-10-10 is going to be pretty easy and get more “spicy” as you begin to get to the 20 and 30 rounds.

V-Ups: likely going to be the most technically challenging movements. Break these up OR alter them to Tuck Upif you cannot complete them in sets of 10 each time.

Dumbbell Hang Power Cleans plus the Burpees is going to be a bicep burner. It may also be wise to do these in sets of 10. We don’t want to have to set the dumbbell down more than 3 times. The less we set it down, the less energy we spend picking it back up to the hang position.

Accessory

Metcon (Checkmark)

4 Sets

12 Box/Chair Dips with 1 second pause at bottom

-rest 1:00 between sets-

Cooldown/Mobility

1:00 Seal Stretch

1:00 Child’s Pose

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