11
Mar
HDS-Hybrid Athlete-Phase 2.1
Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 3rd month, week 1! Bodyweight Circle #1 All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Workout Grind 5 cylces with 2 exercises each! Max Reps in 30s 4 Sets NO REST between exercises! Between Sets 1-2min rest! + High PullUps Straight Bar Dips + L-Sit PullUps Diamond PushUps + Leg Raises Pike PushUps + Squats Lunges +W indshield Wipers PushUp Burn Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon... Read More