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“Family Feud”

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Barbell Clinic with Coach Hector this Saturday at 8AM! Free for members, $10 for drop-ins

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

Line Drills

200 Meter Run

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Fast Feet

[Click Here For Video Demo](https://youtu.be/WVTJdjFjzaE)

In 2 Teams

400 Meter Empty Sled Push

*One person pushing the weight at a time. Everyone has to get a turn before the team returns. If there are very small teams, reduce the distance to 200 meters*

Lesson of the day

SLED PUSH

Straight Arm vs. Bent Arms

Depending on the loading and the distance, a straight arm or a bent arm may be the best option. When athletes bend their arms, their torso moves into a more upright position. Because of this, the stride length will be slightly shorter when compared with a straight arm position. Pushing a heavy sled for a short distance would likely be more efficient with a bent arm. Pushing a lighter sled for a longer distance is likely easier with a straight arm. With a shorter distance today, the bent arm approach may be more appropriate, although athletes can choose which is more comfortable for them.

Movement Prep

50 Meter Sled Push (Empty)

50 Meter Sled Push (Workout Weight)

WRECK BAG RUN

Arms

There are several ways to hold the Wreck Bag or Sandbag. Holding it across the back is the easiest way to support the weight, but takes the assistance and balance from the arm swing out of the equation. Holding it on one shoulder makes it really easy to get into position, but can be a little more taxing on the core. With the one shoulder method, we do have the assistance of the arm swing. With a relatively short distance, athletes can choose the option that makes it easiest to complete the 100 meters.

Movement Prep

50 Meter Run (Back Carry)

50 Meter Run (Shoulder Carry)

WOD and strategy

“Family Feud” (AMRAP – Rounds)

Class Divides Into 2 Teams:

AMRAP 25:

50 Meter Sled Pull (95/45) (One per team member per round)

100 Meter Wreckbag Run (50/35) (As a team each member carrying a bag)

200 Meter Run (As a team)
GENERAL

* The class will divide in half to create two teams

* You can do this split however you want (guys/girls, assign numbers, etc..)

* The ideal team sizes here are no more than 8 athletes

* If teams are too large (10+) there may be too much rest

* If you have a really large class, feel free to create more than 2 teams

* Each team has only one sled per gender, but multiple Wreck Bags for their runs

FLOW

* The workout starts with an 800 meter run buy-in so there isn’t a long line of athletes waiting around from the sled

* This is the only time that long run will happen

* The first athlete back for each team will be the first athlete to push the sled

* Once one athlete finishes the sled, they move directly to the Wreck Bag Run, and then directly to the unweighted run with no rest between

* The only rest would be waiting for the sled to become available

* Once the sled opens up, the next athlete may begin

* The sled is the only station that can’t have multiple athletes moving on it

WEIGHTED MOVEMENTS

* Both weights should be completed at a weight you can run with

* The weight on the sled is in addition to the sled (Guys: 2×45 / Girls: 45)

* If unable to push a sled, complete one of the following:

* 50 Foot Front Rack Walking Lunge

* 50 Foot Plate Push Across Floor

* If unable to use a Wreck Bag, run with another weight object like a medicine ball or sandbag.

LOGISTICS

* Each athlete will count a round when they finish the 200 meter run

* Score it total fully completed rounds as a team at the end of the 25 minutes

* Teams can have multiple sleds if teammates are using different weights, but only one can be moving at a time

* Athletes can “lap” each other on the Wreck Bag Runs or 200 Meter Runs and change the order their team goes in

* If unable to run, complete one of the following:

* 14/10 Calorie Assault Bike

* 250 Meter Row

Yoga/Mobility

FOAM ROLL

1 min each body part/side

Quads

Shins

Lower Back

Glutes

Hamstrings

Calves

Lacrosse ball roll

Shoulders – Front/Side/Rear

Shins

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