11. Juli 2023
Jul
11
CrossFit – Tue, Jul 11
Warm-Up
Warm-Up
3 Sets
1:00 machine of choice
5 Yoga push ups
10 Barbell or PVC Good Mornings
:15 Hollow body Hold
1:00 machine of choice
5 Yoga push ups
10 Barbell or PVC Good Mornings
:15 Hollow body Hold
Strength / Skill
Hand Release Deadlift (Set 1 – 5 reps @ 60-65%
Set 2 – 4 reps @ 65-70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-90%
Rest 2 minutes between sets
– all percentages based on 1rm deadlift)
Set 2 – 4 reps @ 65-70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-90%
Rest 2 minutes between sets
– all percentages based on 1rm deadlift)
WoD
Hold or Fold (5 Rounds for reps)
"Hold or Fold"
Every minute for 25 minutes (5 rounds):
Minute 1
Hollow Body Rocks for 20 seconds
Hollow Body Hold for 20 seconds
Minute 2
Max Dumbbell Power Snatches for 30 seconds @ 22,5/15
Minute 3
Arch Body Rocks for 20 seconds
Arch Body Hold for 20 seconds
Minute 4
Max Single Arm Dumbbell Split Jerks for 30 seconds
Minute 5
Rest
Every minute for 25 minutes (5 rounds):
Minute 1
Hollow Body Rocks for 20 seconds
Hollow Body Hold for 20 seconds
Minute 2
Max Dumbbell Power Snatches for 30 seconds @ 22,5/15
Minute 3
Arch Body Rocks for 20 seconds
Arch Body Hold for 20 seconds
Minute 4
Max Single Arm Dumbbell Split Jerks for 30 seconds
Minute 5
Rest
*alternate sides every rep on DB snatches and every 2 reps on DB split jerks
Score: reps (Snatches + Split-Jerks in each rd)
Cooldown / Cashout
Cashout
Shoulder/Scap Strength:
Prone Shoulder Swimmers: Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete.
Prone Shoulder Swimmers: Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete.
