11. Oktober 2023
Okt
11
CrossFit – Wed, Oct 11
Warm-Up
Warm – Up
2 Sets
– 5 Sumo Inchworms
– 8 Empty bar Squats with 1-2 sec pause in bottom
– 15 steps/side Banded Monster Walks
– :20 Jump rope (singles in first set, doubles in second set)
– 5 Sumo Inchworms
– 8 Empty bar Squats with 1-2 sec pause in bottom
– 15 steps/side Banded Monster Walks
– :20 Jump rope (singles in first set, doubles in second set)
+
Workout Prep:
1-2 sets
– 1 Wall Walk
– 4 Single arm KB Hang power cleans (2/side)
– 16 Double unders
Strength / Skill
Back Squat (EMOM 8 minutes
Set 1 – 8-10 reps @ 55-60%
Set 2 – 8-10 reps @ 60-65%
Set 3 – 6-8 reps @ 65-70%
Set 4 – 6-8 reps @ 70-75%)
Set 1 – 8-10 reps @ 55-60%
Set 2 – 8-10 reps @ 60-65%
Set 3 – 6-8 reps @ 65-70%
Set 4 – 6-8 reps @ 70-75%)
WoD
Double Double (10 Rounds for reps)
10 Rounds for Time:
– 2 Wall Walks
– 8 Single Arm Kettlebell Hang Power Cleans @ 32/24 kg i/t
– 32 Double-Unders
Time Cap: 13 minutes
Cooldown / Cashout
Slider Lateral Lunges
3 alternating sets of:
– 7-9 reps/side Slider Lateral Lunges
start light/unloaded as needed
– 15 Gliding Leg Curls
– 7-9 reps/side Slider Lateral Lunges
start light/unloaded as needed
– 15 Gliding Leg Curls
wenn möglich auf Grasbahn
Ersatz: Crossack Squats
Gliding Leg Curls
3 alternating sets of:
– 7-9 reps/side Slider Lateral Lunges
start light/unloaded as needed
– 15 Gliding Leg Curls
– 7-9 reps/side Slider Lateral Lunges
start light/unloaded as needed
– 15 Gliding Leg Curls
switch arms every 2 reps on Hang power cleans