12. September 2023
Sep
12
CrossFit – Tue, Sep 12
Warm-Up
Warm-Up
2 Sets
10 Scap pull ups
5/side Box Step up / 5 Box Jump (step up first set, jump second)
:20/side Single arm KB Overhead March in place
10 Scap pull ups
5/side Box Step up / 5 Box Jump (step up first set, jump second)
:20/side Single arm KB Overhead March in place
Strength / Skill
Kipping Pull-Up Practice
1 – Kipping Pull with Both Feet on Box: 5-10 reps x 2 sets; rest 1 min – with Focus on creating shapes and "push away" from bar
2 – Kipping Pull-Up with Single Foot on Box: 5-10 reps x 2 sets; rest 1 min – with emphasis on using lower body to create hip drive, and feeling transfer from hips into upper body
3 – Arch to hollow Swings: 5-10 reps x 2 sets; rest 1 min between sets – focus on pointing toes, keeping arms shrugged to ears
4 – 5-10 Reps assessing full range of motion kipping pull-ups
2 – Kipping Pull-Up with Single Foot on Box: 5-10 reps x 2 sets; rest 1 min – with emphasis on using lower body to create hip drive, and feeling transfer from hips into upper body
3 – Arch to hollow Swings: 5-10 reps x 2 sets; rest 1 min between sets – focus on pointing toes, keeping arms shrugged to ears
4 – 5-10 Reps assessing full range of motion kipping pull-ups
Strength Part 2
As Many Rounds and Reps as possible in 5 minutes:
3 Strict Pull-Ups
Supinated Chin Over Vertical Plane Hold for 10 seconds
Front Lever Tuck Hold for 10 seconds
3 Strict Pull-Ups
Supinated Chin Over Vertical Plane Hold for 10 seconds
Front Lever Tuck Hold for 10 seconds
WoD
Boxing Bell 2 (AMRAP – Rounds and Reps)
"Boxing Bell"
As Many Rounds and Reps as possible in 12 minutes:
18 Single Arm Dumbbell Shoulder to Overheads @22,5/15
15 Box Jumps
12 Single Dumbbell Box Step Ups
As Many Rounds and Reps as possible in 12 minutes:
18 Single Arm Dumbbell Shoulder to Overheads @22,5/15
15 Box Jumps
12 Single Dumbbell Box Step Ups
Cooldown / Cashout
Prone Shoulder Swimmers
Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete