Workout 6.22.17

Nickname: RUN FORREST! RUN!!!!!

Cloud 9 CrossFit – CrossFit

Warm-up

Hinshaw Warm-up (10 minutes)

Warming up – Hips and Lower body:

high-knee karaoke,

over the hurdle,

knee to chest,

figure four

lunge.

Warming up – Torso and Upper body:

lunge with a torso twist,

toe touch,

high knees, (slowly Lean & slowly come across)

butt kicks,

straight leg,

sidestep and sidestep jumping jack.

Warming up – the upper body:

sitting arm swings

tanding arm swings.

Warming up – knees and ankles:

toes-out walk,

toes-in walk,

walk on heels,

walk on toes,

walk on outside of foot,

walk on inside of foot.

The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.

WOD

Metcon (8 Rounds for time)

8 x 200m Sprint

Rest 90 seconds between rounds. Score is sum of each round (not the rest)
Stimulus: Around 8 Minutes. Sprint should be around 37-60 seconds. Goal is consistency across rounds. It’s better to have 41-40-42 rather than 37-46-40.

Cashout

10:00

Build to a heavy set of 2 Strict Press.

GOAL IS NO FAILED REPS

Feature Video

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