CrossFit – Thu, Dec 19
12 Deals of Xmas!   1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices.  $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership.  Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on  whatever you need!  Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account.  Health Coach Intake with Lori – $100 off.  GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available  – first come first served.  Save additional $150 – final price $2431.20  Email     Lorim@crossfitsr.com     to claim yours.  Not for current annual memberships.

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Target Time | 20:00-30:00.

  • Today you get to hit a partner version of event 10 from the 2021 CrossFit Games where the fastest individual time was 21:10.
  • Get ready for some hip flexor fatigue and a true test of your toes-to-bar stamina, especially under fatigue from the longer run efforts.
  • Partner up and break up the toes-to-bars and run efforts as you see fit, ideally smaller quick sets to stay fresh and move quickly.
  • If you plan to hit this one Rx’d, you should be able to perform consistent toes-to-bar sets of 5-10 and a 400-meter run in 2 minutes or less.
  • Work on fast transitions and be sure to trade off before hitting failure.
  • Following the workout, stick around for some stretching before leaving the gym.

Warm-up

Running dynamic warm-up | 6:00

1 set:
100-meter run, slow
:30 alternating hamstring scoops

2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-meter run, faster

Mini round |

1 round:
P1: 5 toes-to-bars
P2: 5 toes-to-bars
P1: 200-meter run
P2: 200-meter run

Metcon (Time)

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

30 Min CAP

Beginners:

For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

Cooldown

Accumulate:
1:00 lacrosse ball foot roll/foot

Then

-Couch Stretch

Pigeon