12. März 2024
März
12
CrossFit – Tue, Mar 12
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
Strength / Skill
Shoulder Press (Every 90 seconds for 12 minutes (4 rounds):
Minutes 0:00-1:30
4 Shoulder Presses
Minutes 1:30-3:00
3-5 Tuck Ice Cream Makers)
Minutes 0:00-1:30
4 Shoulder Presses
Minutes 1:30-3:00
3-5 Tuck Ice Cream Makers)
Tuck Ice Cream Makers (Every 90 seconds for 12 minutes (4 rounds):
Minutes 0:00-1:30
4 Shoulder Presses
Minutes 1:30-3:00
3-5 Tuck Ice Cream Makers)
Minutes 0:00-1:30
4 Shoulder Presses
Minutes 1:30-3:00
3-5 Tuck Ice Cream Makers)
WoD
Bookends (Time)
For Time:
-Run 800 meters
-10 Wall Walks
-25 Chest-to-Bar Pull-Ups
-Run 400 meters
-20 Strict Handstand Push-Ups
-Run 800 meters
Time Cap: 20 minutes
Cooldown / Cashout
Arm Cashout
9 min AMRAP for quality:
-20 sec Top of Ring Dip Support Hold
-20 sec Single arm Plank Hold/side
-20 sec Passive Hang on Bar
-20 sec Single arm Thoracic hip Bridge/side
Line Drill – 8 m Each Drill
-Knee Hug March
-Lunge to Lizard
-Inchworms
-Lateral Duck Unders
-400m Run @warm up pace
+
2 sets
-5 Scap pull ups + 5 arch to hollow Swings
-1 Wall walk + :10 wall facing HS Hold