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173
Workout

Revolution

~1 h. 7 min.
~804 kcal
Female
⁉️ Comments

"Revolution" This set of exercises is designed to develop and strengthen all muscle groups, improve overall physical fitness and coordination. Do the exercises at a good pace, follow the correct technique, develop your endurance. General and strength endurance is one of the necessary qualities for a CrossFit athlete.

Warm up
T Stretch
1
Level: 1
9 sec.
Forward fold
1
Level: 2
12 sec.
Sumo squat
1
Level: 2
12
Y Stretch
1
Level: 1
9 sec.
Single leg hip hinge
1
Level: 1
6
Main exercises
Round 1
Forearm extension in palm rest
7
Level: 2
9
Fly Deep Squat
6
Level: 1
14
Pistol - Backward lunge
6
Level: 1
7
Forearm extension (single arm)
6
Level: 2
9
Low pull (one hand - single leg )
6
Level: 1
9
Pistol single arm
8
Level: 2
12
Y slide
8
Level: 1
14
Side plank on single leg
9
Level: 2
46 sec.
Squats with external rotation
9
Level: 3
14
Round 2
Forearm extension in palm rest
7
Level: 2
9
Fly Deep Squat
6
Level: 1
14
Pistol - Backward lunge
6
Level: 1
7
Forearm extension (single arm)
6
Level: 2
9
Low pull (one hand - single leg )
6
Level: 1
9
Pistol single arm
8
Level: 2
12
Y slide
8
Level: 1
14
Side plank on single leg
9
Level: 2
46 sec.
Squats with external rotation
9
Level: 3
14
Round 3
Forearm extension in palm rest
7
Level: 2
9
Fly Deep Squat
6
Level: 1
14
Pistol - Backward lunge
6
Level: 1
7
Forearm extension (single arm)
6
Level: 2
9
Low pull (one hand - single leg )
6
Level: 1
9
Pistol single arm
8
Level: 2
12
Y slide
8
Level: 1
14
Side plank on single leg
9
Level: 2
46 sec.
Squats with external rotation
9
Level: 3
14
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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