13. Dezember 2023
Dez
13
CrossFit – Wed, Dec 13
Warm-Up
Warm-Up
3 sets:
– 5/side Bird Dogs w/ pause at extension
– 10 Empty bar good mornings
– 8 m Flat Back Ostrich Walk
– 3 Position Deadlift – Thigh, Knee, Below Knee: 3-5 reps
+
Workout Prep:
2 Rounds
– 5 Deadlift
– 5 Bar facing Burpees
Rest as needed x 2 sets (4 total rounds)
*1st set at warm up weight. 2nd set at working weight
Strength / Skill
Jump Rope Skill
EMOM x 12:
Min 1-4: 25 sec max rep single under box drill
Min 5-8: 25 sec max rep speed steps (no box)
Min 9-12: 25 sec max rep crossover single unders
WoD
Open Workout 22.2 (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for Time:
– Deadlift @ 102,5/70 Kg
– Bar Facing Burpee
Time Cap: 10 minutes
Cooldown / Cashout
Cooldown
Cat-Cows x 10 reps @ 2222 tempo
+
Seated pancake Stretch x :90
