1 Mile Team Run Buy-In
Then, in teams of 3 with one partner working at a time…
90 (30ea) Double-Unders
30 (10ea) Knees-to-Elbows
15 (5ea) Overhead Squats 135/95
Once all three partners are back from the run, Partner A completes 30 Double-Unders then, Partner B, then Partner C. Partner A then moves on to 10 Knees-to-Elbows, then Partner B, then Partner C. Then Partner A moves on to 5 Overhead Squats, then Partner B, then Partner C. This is one full round. Continue in this fashion for the 30 minutes. Score TEAM TOTAL rounds completed on the AMRAP. See scaling options below.
Double-Unders: 60 Singles or 10 Attempts
Knees-to-Elbows: Knees to Triceps, Hanging Knee Raises
Overhead Squats: Load or Front Squat
Post total rounds, Rx, and teammates to comments.
Ali C. on Active Life Strength
Coach Keith‘s next Active Life Strength class starts Monday! Still need some persuading before you smash that REGISTER button? Here’s a testimonial from Ali C., who did a previous cycle:
I decided to sign up for Active Life Strength because of nagging neck pain and knee pain that were preventing me from getting better at CrossFit. I had been following Active Life on Instagram and knew that they addressed deficiencies in a way that was different from physical therapy, which I’ve never had success with.
Keith started the cycle with an assessment that pinpointed everyone’s weaknesses and sources of pain. Over the next 8 weeks, we all had our own plans on how to improve and get pain-free. For me, that meant incorporating a progression of Presses and Step-Ups. After 3 weeks, the herniated disc in my neck was totally pain free. When I retested my Step-Ups, it was clear that I had gotten stronger and the “weak leg” was no longer so. Most importantly, I don’t feel broken down and decrepit like I did 8 weeks ago! I definitely recommend anyone who feels stalled in their progress or always feeling like they’re on the verge of injury to give it a try.
So what are you waiting for? Go HERE to register!
Active Recovery Is On Today!
We (Josh) made a mistake on the blog this week. 11am Active Recovery is not cancelled today! That’s next Saturday. Forgive us (me)!
Why Probiotics Are Extra Beneficial for Athletes BarBend
What Happens in the Brain When Music Causes Chills Smithsonian