Warm Up:
1 set:
100-m run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Specific Warm-Up:
1 round:
P1: 5 toes-to-bars
P2: 5 toes-to-bars
P1: 200-m run
P2: 200-m run
PARTNER WOD: CFG 2021 EVENT 10
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
Intended Stimulus: 23-30 Minutes
Intermediate:
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
Beginner:
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
Individual option:
15 toes-to-bars
800-m run
15 toes-to-bars
800-m run
15 toes-to-bars
800-m run
Movement scaling options:
Toes to bar: Volume, feet above chest, hanging knee raises, v-ups (hanging limitation)
Run: Distance, bike, row, SkiErg
Cool down:
Accumulate:
1:00 lacrosse ball foot roll/foot