12-12-19 Tri Sprint Intervals

11
Dec

12-12-19 Tri Sprint Intervals

Announcements

Hmmm… where is that Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

High Knees

Butt Kickers

High Skips

Side Shuffles

Quad Stretch

Knee to Chest

Walking Samson

Straight Leg Kicks

Side Lunges

Spiderman and Reach

Cradle Stretch

Inchworm to Push-ups

Warm-up (No Measure)

TOES TO BAR MOVEMENT PREP:

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

Metcon

Metcon (No Measure)

PRACTICE ROUND:

100m Run

5 Toes to Bar

5 Calorie Row

Metcon (Calories)

5 Rounds for Max Calories:

AMRAP 4:

300m Run

15 Toes to Bar

Max Calorie Row

**Rest 4 Minutes Between Rounds**
– As a general time line, we’re looking to complete the runs and toes to bar in about 90 seconds each, giving 1 minute to complete max calories on the rower

– Adjust the numbers or place a time cap as needed to give athletes at least 1 minute on the rower each round

– The score is total calories on the rower over the 5 rounds

RX+ 20/15 Calorie Bike instead of Toes to Bar