11. Dezember 2023
Dez
11
CrossFit – Mon, Dec 11
Warm-Up
Warm-Up
Row x 3:00
increase pace each minute
+
2 sets
– 20 side to side line hops
– 10 Medball Bear hug Squats
– 5 Clean Grip RDLs
+
Clean prep
1 Set x 6 reps each of the following movements:
– Clean Grip Deadlifts
– Hang Clean Shrugs
– Hang Muscle Clean
– Squatting Quad Ankle Rocks
– Front Squats
– Hang Power Clean
Strength / Skill
1 Power Clean + 2 Seated Vertical Jumps (Weight)
EMOM 4:
– 1 Power Clean @ 65-70%
– 2 Seated Vertical Jumps
Power Clean (1 Power Clean @ Max Load)
WoD
Fire Breather (AMRAP – Rounds and Reps)
AMRAP 11 minutes:
– 70 Double-Unders
– Row 40/32 calories
– 30 Wall-Balls
Cooldown / Cashout
Lower Body Circuit
2 sets:
Copenhagen Plank Hold on Elbow:
– AMSAP/side – stop when quality drops/hips sag
– Band Assisted Sissy Squats @ 4040: 10-12 reps
– ATG Split Squats: 10 reps/side – unloaded – slow/controlled
