“Caipirinha”

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

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