CrossFit - Thu, Mar 19
3/19-3/21: Thursday 5:00 pm will have coach Katie! The rest of Thursday, all of Friday and Saturday will be open gym. I will be in Virginia Beach for Adidas Nationals with Landon. If you need the door code, text me at 615.587.9601. Have a great weekend everyone!
Warm-Up Flow (Checkmark)

400m Run

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10 Kettlebell Deadlifts

:15 Hollow Hold

:15/:15 Side Plank

:30 Banded Psoas March

:30 Echo

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10 Russian Kettlebell Swings

10 Abmat Sit-Ups

:30 Banded Psoas March

:30 Echo

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200m Run

8 American Kettlebell Swings

8 Abmat Sit-Ups

12/9 Calorie Echo Bike

"Rampage" (Time)

For Time:

3 Sets:

800m Run

30 American Kettlebell Swings

30 Abmat Sit-Ups

30/22 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 53/35lb, 24/16kg

Score = Total Running Time (including rest)

Goal: 6:30–8:30 per set / 35:00 Time Cap

RPE: 7/10 (Think steady aerobic and muscular endurance building

Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina

Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.

Secondary Objective: Consistent Pacing from set 1 to set 3.

[Rampage: Level 2, Level 1, & Masters 55+] (Time)

Level 2

3 Sets: For Time

800m Run

30 American Kettlebell Swings

30 Abmat Sit-Ups

25/18 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 44/26lb, 20/12kg

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Level 1

3 Sets: For Time

600m Run

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

20/14 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 35/18lb, 16/8kg

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Masters 55+

3 Sets: For Time

600m Run

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

25/18 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 44/26lb, 20/12kg

[Rampage: Competitor & Travel] (Time)

Competitor

3 Sets: For Time

800m Run

30 American Kettlebell Swings

30 GHD Sit-Ups

30/22 Calorie Echo Bike

Rest 3:00 b/t sets

Kettlebell: 70/53lb, 32/24kg

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Travel/Hotel

3 Sets: For Time

800m Run

30 Dual Dumbbell Swings

30 Sit-Ups

400m Run (in place of Echo Bike)

Rest 3:00 b/t sets

Dumbbell: 535/25lb, 15/12kg

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories (Checkmark)

For Quality

3 Sets: For Quality

:15/:15 Single Leg Romanian Iso Hold w/Kettlebell Passes

15/15 Banded Terminal Knee Extensions

50ft (15m) Sled Push, For Load