10. April 2023
Apr
10
CrossFit – Mon, Apr 10
Warm-Up
Warm-Up
3 Sets:
:60 Machine (first set easy, 2nd set moderate, 3rd set hard)
6/side Plank Shoulder taps
10 Banded Straight Arm lat pulldowns
10 Hand Release Push ups
:60 Machine (first set easy, 2nd set moderate, 3rd set hard)
6/side Plank Shoulder taps
10 Banded Straight Arm lat pulldowns
10 Hand Release Push ups
Strength / Skill
Tempo Shoulder-Press (3111) (Every 90 seconds, for 6 minutes (4 sets):
5 Shoulder Presses (3111 tempo))
5 Shoulder Presses (3111 tempo))
Banded Deadlift W/ Hand Releases for 20 seconds (B) Every 90 seconds, for 7:30 (5 sets):
Max Banded Deadlift W/ Hand Releases for 20 seconds @ 35-50%)
Max Banded Deadlift W/ Hand Releases for 20 seconds @ 35-50%)
A) Every 90 seconds, for 6 minutes (4 sets):
5 Shoulder Presses (3111 tempo)
B) Every 90 seconds, for 7:30 (5 sets):
Max Banded Deadlift W/ Hand Releases for 20 seconds @ 35-50%
WoD
Open Throwback (AMRAP – Rounds and Reps)
"Open Throwback"
As Many Rounds and Reps as possible in 9 minutes:
12 Chest-to-Bar Pull-Ups
9 Box Jump Overs 24/20 inches
6 Deadlifts @ 92,5/65
As Many Rounds and Reps as possible in 9 minutes:
12 Chest-to-Bar Pull-Ups
9 Box Jump Overs 24/20 inches
6 Deadlifts @ 92,5/65
Cooldown
Cooldown
12 Clamshells w/ Hip Extension + 20 sec Iso Hold at end of final rep x 3 sets/side
Rest as needed
Rest as needed
A) Every 90 seconds, for 6 minutes (4 sets):
5 Shoulder Presses (3111 tempo)
B) Every 90 seconds, for 7:30 (5 sets):
Max Banded Deadlift W/ Hand Releases for 20 seconds @ 35-50%