10. Januar 2024
Jan
10
CrossFit – Wed, Jan 10
Warm-Up
Warm-Up
-5/side quadruped Hip CARs
-10/side Groiner stretches
+
2 sets
20 sec/side Cossack Squat Hold
10 Medball Bear Hug Kang Squats
5 empty bar Romanian deadlifts
Strength / Skill
Back Squat (Within 10 minutes:
1 Back Squat @ 90%)
1 Back Squat @ 90%)
Back Squat (Every 2:30, for 7:30 (3 sets):
3-5 Back Squats @ 77-82.5%)
3-5 Back Squats @ 77-82.5%)
WoD
Deadball (Time)
3 Rounds for Time:
15 Deadlifts @ 102/70 kg
30 Wall Ball Shots 10/9 feet
Time Cap: 9 minutes
Cooldown / Cashout
Single Leg Rear Foot Elevated Landmine Romanian deadlifts (2110 tempo)
3 alternating sets of:
A1. 8-10 Single Leg Rear Foot Elevated Landmine Romanian deadlifts (2110 tempo)
focus on glute squeeze at the top
Rest 90 seconds
A2. 5 Glute Bridge Walk Outs
5 reps – 3-4 „Steps“ for each rep
Rest 90 seconds
Glute Bridge Walk Outs
3 alternating sets of:
A1. 8-10 Single Leg Rear Foot Elevated Landmine Romanian deadlifts (2110 tempo)
focus on glute squeeze at the top
Rest 90 seconds
A2. 5 Glute Bridge Walk Outs
5 reps – 3-4 „Steps“ for each rep
Rest 90 seconds
Suggested % build leading up to heavy single:
Set 1 – 3 reps
35-45%
Set 2 – 3 reps
55-60%
Set 3 – 3 reps
70-75%
Set 4 – 2 reps
80-85%
Set 5/Final set – 1 rep
90%
Rest 60-90 sec b/t each set.