HDS-Hybrid Athlete-Phase 1.1
Announcements
- 2024 CrossFit Games Open registration is live:
https://games.crossfit.com/register/open
14th annual CF Open begins Feb. 29
Blue Ridge CrossFit – HDS-Hybrid Athlete
Instructional
Welcome Warriors!
Nice to have you onboard!
For your info:
We are actually within the 2nd month of our new project!
All exercises should be done correctly and with your full attention/focus.
Feel the involved muscles and perform all reps without a hurry!
Sometimes less is more!
Again, nice to have you here!
And don´t panic- we will increase the level on a regular basis!
You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER
If you have any questions, don´t hesitate to let us know your questions!
Warm-up
5 min warm up program:
30s of easy running on the spot
Arm Circling 15sec each direction
Hip Circling 15 sec each direction
10 Air squads
10 Inch Worm & PushUps
30s Jumping jacks
5 each (LH/RH) Lunges with nice stretch
30s Mountain Climbers
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Post Workout Stretching routine #1 (Checkmark)
1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds.
2. Standing Quad Stretch: Stand tall and grab your right ankle with your right hand. Pull your heel towards your glutes to stretch your quadriceps. Hold for 15 seconds and then switch sides.
3. Standing Hamstring Stretch: Stand with your feet hip-width apart. Extend your right leg forward and place your heel on a raised surface, such as a step or bench. Lean forward from your hips until you feel a stretch in the back of your right leg. Hold for 15 seconds and then switch sides.
4. Standing Chest Stretch: Interlace your fingers behind your back and straighten your arms. Lift your arms up and away from your body, stretching your chest muscles. Hold for 15 seconds.
5. Standing Tricep Stretch: Extend your right arm overhead and bend your elbow, reaching your right hand towards the middle of your upper back. Use your left hand to gently pull your right elbow towards your head. Hold for 15 seconds and then switch sides.
Remember to breathe deeply and relax into each stretch. Enjoy your post-workout cooldown!
