Air Runner Skill, Midline, HIIT

Dec 26th, 2017

Category: CrossFit

Air Runner Skill, Midline, HIIT

Jason – Just Chillin’

We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
TODAY – Tuesday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. We will be Open for Open Gym 1-3.
Wed 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule

Warm-up
AMRAP 6
Pull up bar hang
*Every time you come down, ski bike or run 10 calories. Pull up bar hang can be scaled to ring row hold.

Skill
Air Runner

*Coaches Tip* – stay to the rear of the belt. Keep your gaze directly forward and upper body tall with the arms loose. Lean at the ankles not at the hips and focus on pulling your heal to your butt.

Midline
Tabata
1st four intervals = Medicine Ball Jack Knives
2nd four intervals = Plank with forearms on the ball
ADV –rolling the med ball front to back.

WOD
3 Rounds
1 Minute Work:30s Rest and Rotate
1. Ski Erg
2. Kettlebell Swings (2/1.5)
3. Bike
4. Toes to Bar
5. Air Runner for Cals

– Sub 200m outdoor sprint or Double Unders for Air Runner. If doing double unders, divide by 5 for score

*Score = Reps total

Extra Work
5 rounds of
5 Heavy Bench Press
10 Bent over Single Arm DB Rows Each Arm

DISCUSSION 2 Comments

  1. Sean Flannery 12/26/2017 at 9:28 pm

    Did Christmas Eve workout;
    BS: 265-308#
    WOD: 11:14 Rx
    Extra: 5 BP (175-215#)
    10 SA BO Row 75# db

  2. Brian Campbell 12/26/2017 at 6:24 pm

    282 Rx (Dubs/5 for Air Runner on 2 rounds)