10. Januar 2023
Jan
10
CrossFit – Tue, Jan 10
Warm-Up
Warm-Up
3 Sets:
:20 Side to Side Line Hops
:20 Front to back Line hops
Band Pull aparts x 12 reps
Banded Shoulder External Rotation; 12 reps/arm
Scapular Pull ups x 10 reps
:20 Side to Side Line Hops
:20 Front to back Line hops
Band Pull aparts x 12 reps
Banded Shoulder External Rotation; 12 reps/arm
Scapular Pull ups x 10 reps
+
400m Jog
Strength / Skill
Skill
Chest to Bar Progressions:
Beginners (with less than 3 pull-ups)
EMOM x 12:
Min 1: 4-6 Band assisted Strict pull-up
Min 2: 3-4 Tempo hanging hollow to arch transitions
Beginners (with less than 3 pull-ups)
EMOM x 12:
Min 1: 4-6 Band assisted Strict pull-up
Min 2: 3-4 Tempo hanging hollow to arch transitions
Intermediate (Consistent pull-up, want better CTB):
EMOM x 12:
Min 1: 4-6 Strict pull-up
Min 2: 6-8 perfect kip/beat swings
Advanced (Can do consistent CTB):
EMOM x 12:
Min 1: 4-6 Weighted Strict Pull-up
Min 2: 5-7 Kipping CTB
WoD
WOD (AMRAP – Rounds and Reps)
“Run Push Power”
16 min AMRAP:
400m run
21 Hand Release Push-Ups
12 Power Cleans (35/52,5)
16 min AMRAP:
400m run
21 Hand Release Push-Ups
12 Power Cleans (35/52,5)
Cooldown
Cooldown
3 min Walk
*Breathing in through nose, out through mouth
+
:30/side Single leg calf stretch
+
:30/side Couch Stretch
*Breathing in through nose, out through mouth
+
:30/side Single leg calf stretch
+
:30/side Couch Stretch
