Flash
Monday, July 17th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
Front Squat Mobility:
15 Seconds On / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique and Build Up:
15 Plate Good Morning
15 Plate Squat
8 Pvc Front Squat With Coach
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:
5 Squat Clean
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
Front Squat Mobility:
15 Seconds On / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique and Build Up:
15 Plate Good Morning
15 Plate Squat
8 Pvc Front Squat With Coach
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:
5 Squat Clean
Bathroom Break and Scaling Options:
WOD
Workout Format
As Many Rounds as Possible in 20 Minutes
Competitive
60 Air Squats
50 Sit-Ups
40 Push-Ups
30 Haning Leg Raises
20 Strict Pull-Ups
50 Sit-Ups
40 Push-Ups
30 Haning Leg Raises
20 Strict Pull-Ups
Performance
50 Air Squats
40 Sit-Ups
30 Elevated Push-Ups
20 Hanging Knee Raises
10 Assisted Strict Pull-Ups
40 Sit-Ups
30 Elevated Push-Ups
20 Hanging Knee Raises
10 Assisted Strict Pull-Ups
Lifestyle
50 Box Squats
40 Crunches
30 Elevated Push-Ups
20 Lying Knee Raises
10 Ring Rows
Coaches' Notes: See how long you can push bigs sets.
40 Crunches
30 Elevated Push-Ups
20 Lying Knee Raises
10 Ring Rows
Coaches' Notes: See how long you can push bigs sets.
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Couch Stretch
Forearm Stretch
Single Arm Doorway Stretch
Couch Stretch
Forearm Stretch