12. Juli 2023
Jul
12
CrossFit – Wed, Jul 12
Warm-Up
Warm-Up
2 minutes on Choice Machine at moderate effort
+
2 sets:
PVC Front Rack Stretch x :30/side
Groiner Stretch x :20/side
Cossack Squat x 5/side
PVC Tempo Front Squat x 5 reps @3232 tempo
Strength / Skill
T2B Breakdown
TTB Breakdown
15 minute EMOM:
Min 1-5: 5-8 banded kip swings – focus on developing a quality kip
15 minute EMOM:
Min 1-5: 5-8 banded kip swings – focus on developing a quality kip
Min 6-10: 3-5 bent over straight arm banded PVC pulldowns + 2-3 arch to hollow swings
*focus on driving the lats to help feel them engage for the subsequent drill
Min 11-15: 3-5 arch to hollow swings with knee tuck
*focus on incorporating the previous two drills and adding the knees coming up to get a sense of the timing to keep the movement in rhythm
WoD
Keep It Simple (AMRAP – Rounds and Reps)
"Keep It Simple"
As Many Rounds and Reps as possible in 10 minutes:
5 Hang Power Cleans @ 40/42,6
10 Toes to Bars
15 Air Squats
As Many Rounds and Reps as possible in 10 minutes:
5 Hang Power Cleans @ 40/42,6
10 Toes to Bars
15 Air Squats
Cooldown / Cashout
Cashout
2:00 AMRAP
Banded Barbell Wrist Rolls
Rest :60 x 2 sets*
*Set 1 = pronated grip, set 2 = supinated grip
Banded Barbell Wrist Rolls
Rest :60 x 2 sets*
*Set 1 = pronated grip, set 2 = supinated grip
