11. Januar 2023
Jan.
11
CrossFit – Wed, Jan 11
Warm-Up
Warm-Up
5 minutes on choice machine (Run, Row, Assault Bike, Bike Erg, Ski)
3 sets squat prep:
– Horse Stance Squats: 8-10 reps w/ 1-2 sec pause in bottom
– Bottoms Up Shrimp Squats: 4-6 reps/side
– Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips
– 5 Squat Jumps – For Max Height
Strength / Skill
Back Squat (5 Sets:
4-5 Back Squat, 65-75% 1RM Back Squat
rest 2 min b/t sets)
4-5 Back Squat, 65-75% 1RM Back Squat
rest 2 min b/t sets)
WoD
WOD (AMRAP – Reps)
“No Escape”
Every 3 min x 4 sets:
Every 3 min x 4 sets:
Set 1 & 3:
15 Bar Facing Burpees
AMRAP Thrusters – 95/65# until 2 min mark
Set 2 & 4:
12 Thrusters – 95/65#
AMRAP Bar Facing Burpees until 2 min mark
*Score is total reps completed including the buy in for each round.
Cooldown
Cooldown
5-10 min easy spin on choice machine or walk
