11. September 2023
Sep
11
CrossFit – Mon, Sep 11
Warm-Up
Warm-Up
3 Sets
5 PVC Passthroughs
:20/side PVC Front Rack Stretch
:5/side Groiner rotations
5 Empty bar front squats
5 Empty bar Push Press
5 PVC Passthroughs
:20/side PVC Front Rack Stretch
:5/side Groiner rotations
5 Empty bar front squats
5 Empty bar Push Press
Strength / Skill
Thruster (Build to a max for the day – from the ground)
High Voltage (Time)
"High Voltage"
21-15-9 Reps for Time:
Power Snatch @ 35/25
Bar Facing Burpee
21-15-9 Reps for Time:
Power Snatch @ 35/25
Bar Facing Burpee
Time Cap: 7 minutes
Cooldown / Cashout
Single Leg Hip Thrusts (without weight) (3 sets 10-12 Single Leg Hip Thrusts
*10-12/side
*10-12/side
Rest 1 minute
score: weight = 0)
unloaded, focus on squeeze in glutes/hammys
score: weight = 0
GHD Hip Extension (3 sets
10-12 GHD Hip Extensions
*slow & controlled, add load if you want)
10-12 GHD Hip Extensions
*slow & controlled, add load if you want)
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
3 alternating sets of:
D1. 10-12 Single Leg Hip Thrusts
*10-12/side
*unloaded, focus on squeeze in glutes/hammys
Rest 1 minute
D2. 10-12 GHD Hip Extensions
*slow & controlled, add load if you want
Rest 1 minute
A1) 3 sets 10-12 Single Leg Hip Thrusts
*10-12/side
*unloaded, focus on squeeze in glutes/hammys
Rest 1 minute
A2) 10-12 GHD Hip Extensions
*slow & controlled, add load if you want
Rest 1 minute