Flash
Friday, July 28th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Bathroom Break and Scaling Options:
WOD
Competitive
As Many Rounds as Possible in 15 Minutes in a Weight Vest (20/14) In Pairs
10 Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
10 Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
Performance
As Many Rounds as Possible in 15 Minutes in Pairs
10 Push-Ups or Elevated Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
10 Push-Ups or Elevated Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
Lifestyle
As Many Rounds as Possible in 15 Minutes in Pairs
8 Elevated Push-Ups Sync
18 Box Step Overs Split
20 Hanging Knee Raises Split
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.
8 Elevated Push-Ups Sync
18 Box Step Overs Split
20 Hanging Knee Raises Split
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.
Cooldown
1 Minute per Stretch per Side
Forward Fold Stretch
Forearm Stretch
Forward Fold Stretch
Forearm Stretch
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch