12. Januar 2023
Jan
12
CrossFit – Thu, Jan 12
Warm-Up
Warm-Up
Progressive Row:
100m @easy pace
100m @mod Pace
100m @hard pace
100m @mod Pace
100m @easy pace
+
2 Sets:
10 Small Kip Swings
5/side Goblet Reverse Lunge
10 Hollow Body Rocks
10 Russian KB Swing
100m @easy pace
100m @mod Pace
100m @hard pace
100m @mod Pace
100m @easy pace
+
2 Sets:
10 Small Kip Swings
5/side Goblet Reverse Lunge
10 Hollow Body Rocks
10 Russian KB Swing
WoD
WOD (AMRAP – Rounds and Reps)
Lunge/Row/TTB Pacing
18 min AMRAP:
15 m. Walking Lunge (7,5 m. turn arounds)
25/20 Cal Row
10 Toes to Bar
Rest 30 sec after each set
18 min AMRAP:
15 m. Walking Lunge (7,5 m. turn arounds)
25/20 Cal Row
10 Toes to Bar
Rest 30 sec after each set
Strength / Skill
Dual-DB Seesaw-Presses (2 Rounds for reps)
2 sets:
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
+
2 sets:
B1. Side Plank Arch-Up: 4-5 reps/side
B2. Half Kneeling Plate Woodchop: 6reps/side
Rest 30 sec b/t each movement
Goblet-Curtsy-Lunge (2 Rounds for reps)
2 sets:
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
+
2 sets:
B1. Side Plank Arch-Up: 4-5 reps/side
B2. Half Kneeling Plate Woodchop: 6reps/side
Rest 30 sec b/t each movement
Side-Plank Arch-Up
2 sets:
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
+
2 sets:
B1. Side Plank Arch-Up: 4-5 reps/side
B2. Half Kneeling Plate Woodchop: 6reps/side
Rest 30 sec b/t each movement
Half-Kneeling Plate-Woodchop (2 Rounds for reps)
2 sets:
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
A1. DB Seesaw Press: 6-8 reps/arm
A2. Goblet Curtsy Lunge; 8-10/leg
Rest 1 min b/t each movement, Use DB or KB for Curtsy Lunge
+
2 sets:
B1. Side Plank Arch-Up: 4-5 reps/side
B2. Half Kneeling Plate Woodchop: 6reps/side
Rest 30 sec b/t each movement
Cooldown
Cooldown
2 sets:
Hip 90/90 Stretch: 30 sec/side
Wide Quadruped Frog Rocks: 10 slow & controlled reps – maintain flat spine throughout
Foam Roll Barbell Smash: 1-2 min on quads
