CrossFit SAW – CrossFit
Warm-up (No Measure)
(5 min.) Song Jump Rope Game
– Play AC/DC’s “Thunderstruck” and instruct the class to perform Single-unders.
– Every time the word “thunder” or “thunderstruck” comes on, have your classes perform anywhere in the range of 1-5 Double-unders, with the goal to go straight back to Singles immediately after.
– Feel free to cut the song at the very end when the bagpipe portion kicks in to save time. 🙂
– It will be really hard for them to do this, even with Singles for a straight 5 minutes, so if they mess up, no penalty!
– Scale down to Single-unders with Double-under attempts every time.
(10 min.) Dynamic Mobility & Movement Prep
25-ft. Calf Prep: walk on toes
25-ft. Calf Prep: walk on heels
5 reps Downward Dog to Cobra (pause in the Cobra position for 3 seconds)
25-ft. Calf Prep: walk with internal rotation
25-ft. Calf Prep: walk with external rotation
10 Step-ups (each side)
10 Lateral Step-ups (each side)
30-sec. Wall Calf Stretch (each side)
10 Box Jumps
KB or Parallette Calf Smash using remaining time (1 min. each side)
Warm-up (No Measure)
(15 min.) Turkish Sit-up (KB Sit-up) Accessory Work
*This is the initial UP of the Turkish Get-up movement that begins with the athlete lying down and is terminated with the athlete in a hand and hip side-supported position with KB overhead. The TSU helps work scapular stabilization and the midline utilizing cross-lateralization and the transverse plane.
Review: Spend 3-5 minutes reviewing the movement having people hold their shoe instead of a weight, 5-10 reps on each side.
Grab a light KB: R + L side x 8-10 reps (each side)
Grab a heavier KB: R + L side x 6-8 reps (each side)
Grab a heavier KB: R + L side x 5-6 reps x 2-3 sets (each side)
*Take approx. 2 min. rest between sets on heaviest KB weight.
(8 min.) Workout Prep
16 Double-unders or scale
8 Weighted Sit-ups (with workout weight or no weight)
8 Box Jumps or scale
*Feel free to let people play around with their DB weight.
*Include a bit of break time and make sure people know which boxes they are sharing if applicable.
(17 min.) Perform Workout
Metcon (AMRAP – Rounds)
25 DB Weighted Sit-ups (25/15 lb.)
Rest 1 min.
25 Box Jumps (24/20 in.)
Score is ROUNDS from AMRAP 1 + ROUNDS from AMRAP 2
Rx+ is 35/25# DB sit-ups