Workout of the Day

Here’s our WOD for today.
CrossFit - Tue, Oct 29
Warm-up
Warm Up

1. Before Class Movement Prep/Activation

Banded 7’s

Warm up
3 Rounds
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups

2. Workout Prep
2 sets:
5/4 Calorie Air Bike
3 Pull Ups
1 Chest to Bar

Workout
Somebody’s Watching Me (Time)

30/24 Calorie Echo Bike
30 Pull Ups
30/24 Calorie Echo Bike
15 Chest to Bar
30/24 Calorie Echo Bike
30 Pull Ups

Modified
20/16 Calorie Echo Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Echo Bike
30 Ring Rows

  • Target time: 8-10 minutes
  • Time cap: 14 minutes
Strength/Accessory
Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

  • 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
    -rest 30 seconds-
  • 30-second Superman Hold
    -rest 30 seconds-

  • 10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7

    -rest 2 minutes between rounds-

Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Weighted Hip Thrusts
Superman Hold
DB Snow Angel Raise

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch
20x Shoo the Cat

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.

Couch Stretch
Shoo the Cat