HDS-Hybrid Athlete-Warm UP month
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 will start our new project with the so called “ Warmup Phase”!
Actually we start WEEK 2!
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:
1 Minute of easy running on the spot
Arm Circling 30sec each direction
Hip Circling 15 sec each direction
5 Air squads
30 sec Jumping jacks
5 each (LH/RH) Lunges with nice stretch
5 solid burpees
Sunday Workout Backyardwarriors (3 Rounds for reps)
Circuit 12 exercises, 60s each, 3 rounds
60s/10s 3 rounds
2 Minutes break between rounds
+PullUp with Windshield Viper on bar
+Horizontal Pull
+Dips
+Bulgarian Split Squat + SB
+Hammer swings
+Bench press
+Single Push Ups with Medicine Ball
+Lat Row
+Deadlift
+Front Row
+KB swings, single
+Wall Balls
Level: NE
To make the start for all of us easier we will have following Levels:
Normal Effort, NE
High Effort, HE
MAX Effort, ME
Our circles don´t depend on max reps- make all exercises correct and focused with related effort.
Bring Sally Up Challenge-Legs (Time)
Always nice and easy going!
Track your progress and see how far you can do it!
We will do this nice task with different exercises.
Todays version:
Legs:
Bring Sally up- stand up straight and shoulderwidth
Bring Sally down- move to the lowest squat position and hold- min.90°
I know, we already had the workout today- whatever- just give your best! This is our first try- stop your time and record it via the “Results” Button! You will see how fast your progress is, within the next few weeks! 😉
Can you do the whole 3:20? Let me know!
Cool Down
1 . Start with a few deep breaths to relax. Breathe in and out slowly and deeply to calm your body and mind.
2 . do a few gentle neck and shoulder circles to release tension. Slowly turn your head clockwise and then counterclockwise. Repeat this for about 30 seconds.
3 . sit on the floor and stretch out your legs. Slowly bend forward and try to touch your toes. Hold this position for about 30 seconds and feel the stretch in your legs and back muscles.
4 . lie on your back and pull your knees towards your chest. Hug your knees and hold this position for about 30 seconds. Feel the stretch in your lower back muscles.
5 . turn onto your stomach and support yourself on your forearms. Press your upper body upwards and hold this position for about 30 seconds. This stretches your abdominal muscles and strengthens your back.
6 . lie on your back and stretch out your arms and legs. Close your eyes and relax for the last 2 minutes. Concentrate on your breathing and let go of all tension.
#doit #earnit #makeitcount #neverstop
Instructional Video will follow!
