Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
### 1. [Hinshaw Warm up](https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE)
– 10-12 mins of the warm-up and then prepare for the workout –
**2. Workout Prep**
Every min (3 minutes)
100m Run
1st – moderate/fast)
2nd – Fast
3rd – Faster
**3. Strength Prep**
-We are completing strength after the workout today. If you are not comfortable with this then feel free to switch back to normal.
Athletes will be warm after the workout so have them partner up or group up and chip away at the strength with the remaining time. Have athletes partner up to assist with spotting on Bench and remember they complete 2 Bench Press then, 2 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
Dodgeball
4 Rounds
Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30
* Record each round + Rest time. *
Bench Press 5×2
Bench Press
– 5 sets x 2 reps @ 87.5% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *
Click “Workout prep notes available” directly below for the full description
Deadlift 5×2
Deadlift
– 5 sets x 2 reps @ 87.5%
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
Click “Workout prep notes available” directly below for the full description
Accessory
1 min foam roll glutes (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)
What Do I Do If: Back Tweak
https://www.youtube.com/watch?v=3zvFI4CfyuE
“Polite request for change.” Who knew a tweaked back could be so civil?
Cause aside, it’s important to slow down and take a second. Pain around the spine may get you thinking the worst – the brain has an evolutionary reason for this – but take a breath and don’t panic. You’re probably going to be okay.
Pain does not necessarily mean tissue damage. Ask this:
✅ Do you have tingling or numbness in your legs or saddle area?
✅ Do you problems when you cough or swallow?
✅ Are there changes in your bowel or bladder?
If you answer yes to any of that, yeah, go get checked out.
For most of us, the answers are probably going to be no.
Priority is getting input back into the body. We love walking for this. As little as a minute at a time. Calming down using breathing and constant pressure is essential, too. Access to a pressure gun can be very useful here. Your brain is in threat mode. We got to get it out.
Short of it? Don’t panic, don’t ice, get some movement in. Usually in 2 or 3 days you’ll be right as rain.
Dodgeball
4 Rounds
Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30
* Record each round + Rest time. *
Bench Press 5×2
Bench Press
– 5 sets x 2 reps
* Complete a set every 2 minutes, on the minute for 10 minutes *
Deadlift 5×2
Deadlift
– 5 sets x 2 reps
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
