1. Juni 2023
Jun
01
CrossFit – Thu, Jun 1
Warm-Up
Warm-Up
EMOMx9
Min 1 – :45 AMRAP Jump rope*
Min 2 – :45 AMRAP Kang Squats with Medball
Min 3 – :45 AMRAP Bicycle Crunches
Min 1 – :45 AMRAP Jump rope*
Min 2 – :45 AMRAP Kang Squats with Medball
Min 3 – :45 AMRAP Bicycle Crunches
*Progress single unders – speed steps – double unders with each round
Strength / Skill
KB Palm-Press (4 sets of 12-15 reps)
Kipping pull up technique progression
Kipping pull up technique progression
(allocate 8 min for this)
3 times through:
5 banded kipping swings
–rest 30 sec —
3 top to bottom kipping pull ups from box
–rest 30 sec —
2-3 kipping pull ups
–rest 1 min–
(allocate 8 min for this)
3 times through:
5 banded kipping swings
–rest 30 sec —
3 top to bottom kipping pull ups from box
–rest 30 sec —
2-3 kipping pull ups
–rest 1 min–
WoD
Please Hold (Time)
"Please Hold"
For Time:
100 Double-Unders
Hollow Tuck Hold With Elbows On Knees for 30 seconds
80 Wall Ball Shots
Hollow Tuck Hold With Elbows On Knees for 30 seconds
60 Med Ball Box Step Ups 24/20 inches
Hollow Tuck Hold With Elbows On Knees for 30 seconds
40 Pull-Ups
Hollow Tuck Hold With Elbows On Knees for 30 seconds
20 Box Jump Overs 24/20 inches
For Time:
100 Double-Unders
Hollow Tuck Hold With Elbows On Knees for 30 seconds
80 Wall Ball Shots
Hollow Tuck Hold With Elbows On Knees for 30 seconds
60 Med Ball Box Step Ups 24/20 inches
Hollow Tuck Hold With Elbows On Knees for 30 seconds
40 Pull-Ups
Hollow Tuck Hold With Elbows On Knees for 30 seconds
20 Box Jump Overs 24/20 inches
Time Cap: 20 minutes
Cooldown / Cashout
Leg Lift Drop Set (4 Rounds for reps)
2 sets:
Leg Lift Drop Set:
A1. Bar Hanging Leg Lifts x AMRAP w/ straight legs as high as possible
– Once you fail to raise feet past hips drop down and rest :10
A2. Knee tuck Leg lifts x AMRAP as high as possible
-Once you fail to raise knees past hips Rest 2-3:00 x 2 sets
Leg Lift Drop Set:
A1. Bar Hanging Leg Lifts x AMRAP w/ straight legs as high as possible
– Once you fail to raise feet past hips drop down and rest :10
A2. Knee tuck Leg lifts x AMRAP as high as possible
-Once you fail to raise knees past hips Rest 2-3:00 x 2 sets
4 sets of 12-15 reps
Rest 30 seconds between sets
*alternate sides per set (2 sets/side)