CrossFit Kennett Square – CrossFit
Delta
Caiprinha (AMRAP – Reps)
5 x 1:30 Working Set
12 Front Squats
12 Toes to Bar
AMRAP Double Unders
Rest 1:00 between Rounds
Score is total number of double unders
Substitutions
Front Squat: Double Dumbbell or Single / Double Kettlebell or Single / Odd Object
Toes to Bar: V-up / Toes to Object
Dubs: Hip Tap
Weightlifting
Front Squat
To account for people that might have to clean their bars, this is going to be moderately loaded (On the 2:00 for 8 min)
4 Rounds of 4 Reps at 75% (the first squat clean counts)
Add 1 more rep if loading is lighter
Add tempo if objects are light 4 reps – 5 seconds down, 5 seconds up
Warm-up
1)
2 minutes cardio
2)
Band walks – lateral left, lateral right, forward, backward (if you don’t have band, 10 Hips Circles – both sides front and back)
3)
In a circle or down and back –
Bear Crawl
Ape Walk
-then-
10 Active Upward/Downward Dog
10 Cat/Cow
10 Bird Dogs
10 Lateral Lunges
10 Dislocates
10 Rack Stretch
4)
10 Scap Pull or Straight-Leg Sit-ups
8 Kips or Shotguns
6 Hanging Leg Raises or Prone Leg Raises to 90
4 Knees to Elbow + 4 Toes to Bar or 4 V-ups + 4 Toes to Object
5)
10 Air Squats
10 Empty Bar or Lighter-weight Front Squats
6)
20 Hip Taps
2x
10 Double Unders or 20 Singles
5 Front Squat
5 Toes to Bar
Cool-Down
:30 Periformis Hold (ea) (right ankle crossed over left knee, reach through grab left hamstring and pull; switch)
:30 Couch (ea)
:30 Child’s Pose