10. Mai 2024
Mai
10
CrossFit – Fri, May 10
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
5 Up-Downs
10 Scap Push Ups
5/5 Moose Antlers
10 Alt Box Step Ups
Into…
AMRAP x 4 MINUTES
5 Burpees
10 Banded Pull Aparts*
5 Tempo Push-Up (31X1)
10 Alt Groiners
5 Box Jumps
*Start with Pull Aparts across the chest. Switch halfway to Overhead Pull Aparts
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press)
Workout – All
ON A 10:00 RUNNING CLOCK… (AMRAP – Reps)
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14
(Score is Total Box Jumps)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
(Score is Weight)
Week 6 of 6
Strength | Volume/Capacity Cycle