CrossFit WOD, May 5, 2024
CrossFit – Sun, May 5
Warm up
<p>3 Sets<br>:20 Line hops front to back<br>:20 Line Hops Side to Side<br>10/side Front to back leg swings<br>10/side side to side leg swings</p>
Explore (Checkmark)
<p>2-3 sets:<br>8 min Run @ 70-75% max HR<br>–Rest 2 min between sets–<br><br>**Must hold 70-75% max HR, if you rise above 75%, you must walk until you are 5 BPM below 70% and then start back. Only count the distance you are in the 70-75% max HR zone.<br><br>Scaling:<br>Alternatives to running:<br>- Sub any machine, but stay consistent across all sessions this cycle if possible.</p>
<p>Met-Con Notes:<br>Intent – Heart rate based running. We are looking for this to be lower intensity today.</p><p>Target – Maintain a 70-75% heart rate or 6-7/10 RPE. If the pace starts to raise the heart rate or becomes unsustainable, walk until you are recovered.</p><p>Feel – Low-moderate intensity. Should be feeling recovered afterward.</p><p>Flow – Run in as much of the 8 minutes as possible as long as heart rate is within the correct zone.</p>
Cool Down (Checkmark)
<p>Movement & Mobilty Path<br>A. Straight Leg Adductor Rockback: 2-3 x 6 per side, rest 30s.<br>*1-2s hold in the bottom position<br><a target="_blank" rel="noopener noreferrer" href=". Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.<br><a target="_blank" rel="noopener noreferrer" href=". Upright Couch Stretch: 3 x 30s per side, rest 30s.<br><a target="_blank" rel="noopener noreferrer" href=". Extended Leg Couch Stretch: 3. 30s per side, rest 30s.<br><a target="_blank" rel="noopener noreferrer" href=". Standing Pike Stretch: Accumulate 2 minutes<br><a target="_blank" rel="noopener noreferrer" href=";