10. Oktober 2023
Okt
10
CrossFit – Tue, Oct 10
Warm-Up
Warm – Up
2 Sets
– 200m Jog @ warm up pace
– 5/side eccentric box step downs
– :20 passive bar hang
– 200m Jog @ warm up pace
– 5/side eccentric box step downs
– :20 passive bar hang
Strength / Skill
Kipping Pull-Up Practice
15 minutes:
– Arch to hollow Swings; 5-10 reps x 2 sets
– rest 1 min between sets
– Arch to hollow Swings; 5-10 reps x 2 sets
– rest 1 min between sets
+
3-4 sets
A1. 2 – 3 Supine Hip Pops; rest 30 sec
A2. 3-5 kipping Pull-Ups
Rest as needed
+
AMRAP (-2) x 3-4 sets;
– 1/4 or Pause Kipping Pull-Ups:
rest as needed; pulling to and pausing at a height that allows control and string together into next rep
Lean away strict pull-up
3 sets of 5 reps
Rest as needed
Rest as needed
WoD
Daily Medicine (AMRAP – Rounds)
AMRAP 14 minutes
– Run with Medball 200 meters @9/6kg
– 20 Medball Bear Hug Box Step Ups
– 20 Med Ball Abmat Sit Ups @9/6kg
– Run with Medball 200 meters @9/6kg
– 20 Medball Bear Hug Box Step Ups
– 20 Med Ball Abmat Sit Ups @9/6kg
Cooldown / Cashout
Prone Incline Bench DB Butterfly Laterals (3 alternating sets of:
– 9 Prone Incline Bench Dumbbell Butterfly Laterals; 9 reps/ direction
– 8-10 Barbell Front Raises)
– 9 Prone Incline Bench Dumbbell Butterfly Laterals; 9 reps/ direction
– 8-10 Barbell Front Raises)
Barbell Front Raises (3 alternating sets of:
– 9 Prone Incline Bench Dumbbell Butterfly Laterals; 9 reps/ direction
– 8-10 Barbell Front Raises
)
– 9 Prone Incline Bench Dumbbell Butterfly Laterals; 9 reps/ direction
– 8-10 Barbell Front Raises
)
