28
Feb
HDS-Hybrid Athlete-Phase 1.4
Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month, week 4! Bodyweight Circle #1 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! 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 Workout Bar Power (AMRAP – Reps) 5 Exercises MAX REPS 4 Sets each +Skin the cat (4 sets, 2min rest) +Archer PushUps (4 sets, 2min rest) +Head Bangers (4 sets, 2min rest) +Archer PullUps (4 sets, 2min rest) +Pseudo Planche PushUps (4 sets, 2min rest) Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon pose helps open the hip and groin area, and targets the hip flexors and quads. Reps: 1-2 mins Sets: 1 (each side) From a tabletop... Read More