1-15-26 Daily SoulShine Workout

herbstmetalart
18 hours ago
1 min read

🟨 Deload Gymnastics Endurance

Workout Definition

EMOM 12 Minutes

Min 1: 3/2 Ring Muscle Ups
Min 2: 12/10 Cal Ski Erg
Min 3: 5/4 Bar Muscle Ups

Intention: Skill practice under low fatigue. Not a max effort day. Look For: Breaking the midline (arching too much) on muscle ups.

Logistics/Subs: Sub 3 C2B + 3 Dips for RMU/BMU if needed.

📌 Rx for Age Groups

50–54: 2 RMU / 3 BMU

55–59: C2B / Pull-Ups

60–64: Pull-Ups / Ring Rows

65+: Ring Rows / Box Push-Ups

General Warm-Up (5:00)

Workout Definition

Purpose: Gentle blood flow.

3:00 Easy Cardio

10 Ring Rows

10 Scap Pull-Ups

Dips / Holds on rings

Show grip strength tools - lacrosse balls over bar etc.

Static pullup holds

Planks/ superman / hollow rocks

Coach Focus: Shoulder health.

🟩 Erg & Run Endurance

Workout Definition

30:00 AMRAP

45/40 cal on Echo Bike

1200m Rower

Zone 2 pacing

Intention: Pure aerobic base work. Nasal breathing if possible.

Logistics/Subs: If bikes are taken, Row 1500m.

Comments

1-15-26 Daily SoulShine Workout

🟨 Deload Gymnastics Endurance Workout Definition EMOM 12 Minutes Min 1: 3/2 Ring Muscle Ups Min 2: 12/10 Cal Ski Erg Min 3: 5/4 Bar Muscle Ups Intention : Skill practice under low fatigue. Not a max effort day . Look For: Breaking the midline (arching too much) on muscle ups. Logistics/Subs: Sub 3 C2B + 3 Dips for RMU/BMU if needed. 📌 Rx for Age Groups 50–54: 2 RMU / 3 BMU 55–59: C2B / Pull-Ups 60–64: Pull-Ups / Ring Rows 65+: Ring Rows / Box Push-Ups General Warm-Up (5:

herbstmetalart

1-14-26 Daily Crossfit WOD

🟧 Chris' Day Workout Definition EMOM 12 Minutes 5 Bar Facing Burpees + 5 Thrusters (75/55) This one is for you Chris. We're sending lots of LOVE your way for surgery tomorrow. Intention: Short burst of intensity, plenty of rest within the minute. Look For: Squat depth on thrusters. Logistics/Subs: If crowded, partner up and share bars (P1 works even min, P2 works odd min - modify workout to 20 mins total or run two heats).📌 Rx for Age Groups50–54: As written55–59: 65/45 lb

herbstmetalart

1-13-26 Daily Crossfit WOD

🟨 Deload "Consistency" Workout Definition AMRAP 25 Minutes 500/400m Row 50' Walking Lunges (53/35s) 500/400 Ski Erg 7 Sand bag cleans 100/75 #Intention: Zone 3 grunt work. Long duration, med intensity. 📌 Rx for Age Groups50–54: As written55–59: 35/26s Carry; SB 70/50#60–64: 26/15s Carry; SB 50/30#65+: Light Carry; Slam Ball Carry

herbstmetalart