10. August 2023
Aug
10
CrossFit – Thu, Aug 10
Warm-Up
Warm-Up
Game Day
KB Plank Walk Race Games
*Split Class into 2 teams for the relay
Can do best of 3 rounds
KB Plank Walk Race Games
*Split Class into 2 teams for the relay
Can do best of 3 rounds
Strength / Skill
AMRAP V-Ups in 2 min. (AMRAP – Reps)
As Many Rounds and Reps as possible in 2 minutes:
V-Ups
V-Ups
*Quarterfinal Standards – https://games-assets.crossfit.com/CFG23%20%20QF_IND_Scorecard_T4_V4.p
df
Core
Every minute for 12 minutes (4 rounds):
Minute 1
Seated Single Leg Pike Lifts for 20-30 seconds
Minute 2
Tuck Hollow To Double Leg Extensions for 20-30 seconds
Minute 3
Grounded Hip Extensions for 20-30 seconds
Minute 1
Seated Single Leg Pike Lifts for 20-30 seconds
Minute 2
Tuck Hollow To Double Leg Extensions for 20-30 seconds
Minute 3
Grounded Hip Extensions for 20-30 seconds
WoD
Speed and Skill (20 Rounds for reps)
"Speed and Skill"
EMOM x 20 alternating
1) 30 sec max rep ring muscle ups or rope climbs
*athlete’s choice or alternate
2) 30 sec max rep Single DB box step ups @22,5/15 to 24/20"
3) 30 sec max rep wall walks
4) 30 sec max rep DB snatches @22,5/15
5) 30 sec max rep shuttle runs (2×7,5 m.)
EMOM x 20 alternating
1) 30 sec max rep ring muscle ups or rope climbs
*athlete’s choice or alternate
2) 30 sec max rep Single DB box step ups @22,5/15 to 24/20"
3) 30 sec max rep wall walks
4) 30 sec max rep DB snatches @22,5/15
5) 30 sec max rep shuttle runs (2×7,5 m.)
Cooldown / Cashout
Cash-Out
Prone shoulder Swimmers – Accumulate 10-15 reps @slow controlled tempo
