10mins on rowing technique
10mins being upside down.
Have fun here! HS walk, forward roll, headstand, HSPU, whatever, just try to get upside down!
15-20mins stretching
15mins on rope climb skill and scaling options
OR
EMOM for 12mins
1-2 rope climbs OR 1-2 legless rope climbs
Find YOUR scaling option for push ups, pull ups, squatting and toes to bar
OR
30mins weighted walk (bring a comfortable backpack to put weight in or a weight vest if you have one)
Welcome to a well deserved de-load week. After a few solid months of training and ahead of The Hilltop Games 4 we’ll be focusing a little more on the basics.
30mins of movement at warm up pace (<75%)
1 KB swing (24/16)
1 T2B or abmat sit up
2 cal air bike or row
2,2,4 – 3,3,6 – 4,4,8 ……. 15,15,30
60min cap
Why lunges and burpees?
Because life will sometimes force us to our knees or knock us down completely, and it is up to us to find the strength and courage to stand up again.
We do this not only for our own strength, but because you never know who you might inspire along the way.
Welcome to Hilltop CrossFits 1st Saturday Spartan Challenge
Run 1.6km
Walk 400m
Run 800m
Walk 200m
Run 400m
15-20mins stretching
