10. Juli 2023
Jul
10
CrossFit – Mon, Jul 10
Warm-Up
Warm-Up
TTT Gait prep – 7,5 m. Each Drill
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
Then:
400m Jog
+
2 Sets
5 PVC Passthroughs
5/side Groiner twist
5 Overhead squat @2020 tempo
WoD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Strength / Skill
Weighted/banded Strict Chest-to-Bar Pull-Ups (2 sets
– 4-5 banded/weighted C2Bs)
– 4-5 banded/weighted C2Bs)
score:
Banded: write "0" at weight and color of band in notes
At bodyweight: "0" at weight and "bodyweight" in notes
Weighted: Number of kilos at weight
Banded: write "0" at weight and color of band in notes
At bodyweight: "0" at weight and "bodyweight" in notes
Weighted: Number of kilos at weight
2 sets
– 4-5 banded/weighted C2Bs
– Rest 30 seconds
-12-15 Bent-Over Barbell Rows
– Rest 30 seconds
– 15-20 Wall Supported Dumbbell Curls
– Rest 3 minutes
Bent Over Barbell Row (Weight)
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Bent Over Barbell Row
https://youtu.be/TJiouaKew_k
2 sets
– 4-5 banded/weighted C2Bs
– Rest 30 seconds
-12-15 Bent-Over Barbell Rows
– Rest 30 seconds
– 15-20 Wall Supported Dumbbell Curls
– Rest 3 minutes
Wall Supported Dumbbell Curls (2 sets
– 4-5 banded/weighted C2Bs
– Rest 30 seconds
-12-15 Bent-Over Barbell Rows
– Rest 30 seconds
– 15-20 Wall Supported Dumbbell Curls
– Rest 3 minutes)
– 4-5 banded/weighted C2Bs
– Rest 30 seconds
-12-15 Bent-Over Barbell Rows
– Rest 30 seconds
– 15-20 Wall Supported Dumbbell Curls
– Rest 3 minutes)
2 sets
– 15-20 Wall Supported Dumbbell Curls
Cooldown / Cashout
5 Rounds for Time:
Run 400 meters
15 Overhead Squats @42,5/30
Time Cap: 18 minutes
*Compare to 22.05.2023