5 Minute Leg/Hip/Back Mobility

Warm Up- Tabata Double Unders

Low Bar Squat– 10@60/ 8@65/ 6@70/ 4@80% 1RM; 3 Minutes Rest Between Efforts (20 Minute Cap)

21/15/9 RFT of: Bar Muscle Up (C2B)/K.B. Swing (2/1.5 Pood)

 

14 replies
  1. Kaitlin
    Kaitlin says:

    Tabata Double Unders: 122

    Low Bar Back Squat: 10/10/8/6/4
    45/110/120/130/140

    21/15/9: Kipping Pull Ups/Kettle Bell Swing (1.5 Pood)
    10:04

    Reply
  2. Kaitlin
    Kaitlin says:

    Tabata Double Unders: 122

    Low Bar Back Squat: 10/10/8/6/4
    45/110/120/130/140

    21/15/9: Kipping Pull Ups/Kettle Bell Swing (1.5 Pood)
    10:04

    Reply
  3. Rory M
    Rory M says:

    Tabata Double Unders- 140 Total- Low Round 12

    Low Bar Squat- 10/8/6/4- 165/180/195/220

    21-15-9 Bar Muscle Up / KBS (2 Pood) 14:22

    18 Total Bar Muscle Ups. All 45 would have taken all day. Plus my hands ripped like crazy! OUCH! Subbed C2B after I ran out of gas.

    Fun one!

    Reply
  4. Rory M
    Rory M says:

    Tabata Double Unders- 140 Total- Low Round 12

    Low Bar Squat- 10/8/6/4- 165/180/195/220

    21-15-9 Bar Muscle Up / KBS (2 Pood) 14:22

    18 Total Bar Muscle Ups. All 45 would have taken all day. Plus my hands ripped like crazy! OUCH! Subbed C2B after I ran out of gas.

    Fun one!

    Reply
  5. dariel31
    dariel31 says:

    First day back from a month off.
    5 MINUTE LEG/HIP/BACK MOBILITY WARM UP-
    TABATA DOUBLE UNDERS
    38/36/28/25/29/11/21/25=213
    LOW BAR SQUAT- 10@175/ 8@190/ 6@205/ 4@235; 3 MINUTES REST BETWEEN EFFORTS (20 MINUTE CAP) 21/15/9 RFT OF:
    BAR MUSCLE UP (C2B)/K.B. SWING (2/1.5 POOD)
    19:17 rx’d
    Thank God for the gliding kip. KB swings

    Reply
  6. dariel31
    dariel31 says:

    First day back from a month off.
    5 MINUTE LEG/HIP/BACK MOBILITY WARM UP-
    TABATA DOUBLE UNDERS
    38/36/28/25/29/11/21/25=213
    LOW BAR SQUAT- 10@175/ 8@190/ 6@205/ 4@235; 3 MINUTES REST BETWEEN EFFORTS (20 MINUTE CAP) 21/15/9 RFT OF:
    BAR MUSCLE UP (C2B)/K.B. SWING (2/1.5 POOD)
    19:17 rx’d
    Thank God for the gliding kip. KB swings

    Reply
  7. Head Coach
    Head Coach says:

    @9am:400M Run NFT/10 HSPU (strict)/10 C2B/10 Wall Squat/10 each Pistol/10 GH Sit Up/10 GH Back Extension
    C&J- 2@45/95/1@135/155/185/205pr/210(locked it and dropped it)
    Power Clean- 1@220pr

    @3pm:5K Run=28:24@80% RPE

    Congratulations to Dariel for attending his CrossFit Level 1 Trainer Certification this weekend.

    Reply
  8. Head Coach
    Head Coach says:

    @9am:400M Run NFT/10 HSPU (strict)/10 C2B/10 Wall Squat/10 each Pistol/10 GH Sit Up/10 GH Back Extension
    C&J- 2@45/95/1@135/155/185/205pr/210(locked it and dropped it)
    Power Clean- 1@220pr

    @3pm:5K Run=28:24@80% RPE

    Congratulations to Dariel for attending his CrossFit Level 1 Trainer Certification this weekend.

    Reply
  9. Coach TamBot
    Coach TamBot says:

    Warm Up – 21/15/9 Row for calories/ Pull Ups/ Push Ups/ Air Squats = Finished 21/15 and part of 9 in 10 Minutes.

    1 Power Clean + 2 Push Jerks = 75/85/95/105/110F

    OHS 1@ 75/85/95/100/105/110F

    Reply
  10. Coach TamBot
    Coach TamBot says:

    Warm Up – 21/15/9 Row for calories/ Pull Ups/ Push Ups/ Air Squats = Finished 21/15 and part of 9 in 10 Minutes.

    1 Power Clean + 2 Push Jerks = 75/85/95/105/110F

    OHS 1@ 75/85/95/100/105/110F

    Reply
  11. michaelcahill73
    michaelcahill73 says:

    tabata Double unders. no rhythm on these , low bar squats from 150- 225 I hadn’t done squats in a while, my body needed this
    21-15-9 C2B and KLB swinigs- 6:54 I should have thrown some dips in there to make up for the lack of muscle ups so we did a dip tabata to cash out. 10- 7-4-4-4-3-3-2 they got hard fast. kudo’s to anyone who has the bar muscle ups those are hard.

    Reply
  12. michaelcahill73
    michaelcahill73 says:

    tabata Double unders. no rhythm on these , low bar squats from 150- 225 I hadn’t done squats in a while, my body needed this
    21-15-9 C2B and KLB swinigs- 6:54 I should have thrown some dips in there to make up for the lack of muscle ups so we did a dip tabata to cash out. 10- 7-4-4-4-3-3-2 they got hard fast. kudo’s to anyone who has the bar muscle ups those are hard.

    Reply

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