12. Februar 2024
Feb
12
CrossFit – Mon, Feb 12
Additional Hyrox Class on Monday – 8.15 PM
Warm-Up
Warm-Up
12 min EMOM
Min 1 – 8/side Reverse Lunges
Min 2 – 20 sec/side Cossack Squat Hold
Min 3 – 6-8 No push up burpees
Min 4 – 6-8 Front Squats (empty Bar)
+
Workout Prep:
-6 barbell Overhead lunge steps
-4 Power Clean
-6 Bar facing burpees
Strength / Skill
Front Squat (Every 3 minutes, for 12 minutes (4 sets):
Max Front Squats
Loads per set (by %): 86-88, 86-88, 80, 73)
Max Front Squats
Loads per set (by %): 86-88, 86-88, 80, 73)
WoD
Starting Blocks (AMRAP – Reps)
On a 10 minute clock:
-30 bar facing burpees
-30 Overhead lunge steps @ 45/30kg
-30 power cleans @ 45/30kg
AMRAP bar facing burpees with remaining time
Cooldown / Cashout
Tip Toe Walks + Heel Walks
3 alternating sets of:
A1. Tip Toe Walks 8 m
Rest as needed
A2. Heel Walks 8 m
Rest as needed
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