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“Toon Squad”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

MED BALL WARMUP

Get a light wall ball and a partner:

5 per partner:

Chest Passes (Standing/pass straight across)

Wallball Passes (Squat and pass over head)

Granny Passes (Squat and pass underhand to partner with arms straight)

Side to Side Passes (Twist away/pass to partner)

Switch Sides

Seated Side to Side Passes (Twist away, touch floor/pass to partner)

Switch Sides

Facing each other on floor with legs straight and bottoms of feet touching partners feet:

Wallball Situps (Touch floor overhead/come up and pass to partner)

MOBILITY (12:00 – 15:00)

Chest Stretch on Wall: 45 Seconds Each Side

[Click Here](https://youtu.be/rWDVN8RhxdU)

Couch Stretch: 45 Seconds Each Side

[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)

Lesson of the day

BIKE

Keep the Pedals Moving

In a high intensity workout, we want to blast the bike and get off before we start to slow down. However, there are some things we can do to get calories during the transition. Rather slowing down at the finish and then bringing the handles and pedals to a complete stop, look to complete one final burst and keep the machine moving as you get off. There is rest coming anyway, so might as well complete one last kick. This makes it easier for you partner to get started and keeps the calories accumulating for all 4 minutes.

Movement Prep

Each Partner:

20 Seconds Moderate

10 Seconds Fast

WALLBALLS

Keep the Ball Moving

Teams can also try to keep the ball moving as much as possible to maximize reps in the 3 minutes window. In movement prep, let’s practice switching in the air, whether than be throwing the ball to the side or having the other partner step in from behind.

Distance Away From the Wall

One thing to consider when switching in the air is to find the right distance away from the wall. If you’re too close to the wall, you can come up on the toes or overextend to stay upright. If you’re too far away and you can end up getting pulled forward by the ball. Find a landmark on the ground that allows you to find a groove with the squat and throw.

Movement Prep

*Each Partner:*

5 Front Squat

5 Push Press

*Switching In the Air: *

7 Wallballs Each

BURPEES

Snap the Feet

On Monday, we had 50 burpees in the middle of the workout “Dive Bar”. Those were slow burpees compared to the speed we’re going with today. When coming up off the ground, we can look to be “Snappy” with the feet and legs. ***Take a look at the daily video for a visual of a drill we can use to train fast feet.***

Movement Prep

7 Burpee Floor Drill

3 Fast Burpees

WOD and strategy

“Toon Squad” (AMRAP – Reps)

Teams of 3

3 Rounds:

4 Minute Bike Calories

3 Minute Wallballs (20/14)

2 Minute Burpees
GENERAL

*Your score is the total reps for all 3 rounds

* Whenever we have a team of three workout like this, we want athlete moving quickly and switching out before they start to slow down

* There are two options we can go with today in terms of switching partners: time domain or reps

* With the time set for each movement, the time can works nicely – as you will have 20 seconds on and 40 seconds off for each movement

* However, time domains don’t take into account the fact that you might slow down during that window

* That is where reps can be helpful (See Below For Option For Each Station)

WALLBALLS

* 3 Rounds: 20 Seconds Each

* Or switch every 10-15 reps

* Choose a wallball weight that you can complete at least 10-15 reps at a time

BURPEES

* 2 Rounds: 20 Seconds Each

* Or switch every 5 reps

* These are standard burpees, requiring chest to deck and a small clap overhead

BIKE

* 4 Rounds: 20 Seconds Each

* Or switch every 7-10 calories

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

* Calorie Row

* 100 Meter Runs

DAILY VIDEO

[Click Here](https://youtu.be/dpWxXSGh1fE)

Yoga/Mobility

Lacrosse Ball Rolling (Upper Body)

1 Min Each:

Deltoid/Shoulder (Front/Side/Rear)

Upper Back

Foam Rolling (Lower Body)

1 Min Each:

Quads

Calves

Glutes

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