April 28, 2020 – Performance and Limited Equipment Workouts

Just a reminder to join the specialty clinic tomorrow at 9:00 am PST with RX Smart Gear! The Rx Method was created to provide a foundation for functional athletes to learn best practices in jump rope training and skill development. This workshop will teach fundamentals for single unders, double unders and triple unders in a linear progression format. This course has been taught to world champions at the CrossFit Games all the way to the everyday recreational athlete with little to no experience. We look forward to helping you reach your goals and be the best athlete you can be. You can register here: https://zoom.us/webinar/register/WN_qYKo97rbRkOns29EYlnV9A

Performance Workout
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer’s Carry
5 Burpee Dumbbell Deadlifts

When the running clock reaches 36:00, perform the following…

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?