13. Juli 2023
Jul
13
CrossFit – Thu, Jul 13
Warm-Up
Warm-Up
2 Sets
1:00 Row
10/side Plank Shoulder taps
1:00 Bike
10 Hand release push ups
1:00 Row
10/side Plank Shoulder taps
1:00 Bike
10 Hand release push ups
Strength / Skill
Wall Facing Strict Handstand Push Ups (5 sets of 3-6 reps
Rest 90 seconds between sets
Rest 90 seconds between sets
– add or decrease range then go to pike)
WoD
Duathlon (6 Rounds for reps)
"Duathlon"
At increasing speeds:
3 min row
–rest 1 min —
3 min bike
–rest 1 min–
2 min row
–rest 1 min —
2 min bike
–rest 1 min —
1 min row
–rest 1 min–
1 min bike
At increasing speeds:
3 min row
–rest 1 min —
3 min bike
–rest 1 min–
2 min row
–rest 1 min —
2 min bike
–rest 1 min —
1 min row
–rest 1 min–
1 min bike
– goal is to increase pace as the workout progresses
– score is distance (=reps) in each part (6 rds)
Cooldown / Cashout
Cashout
Knees/Glute Health:
EMOM x 8:
Min 1: 8-10 Single leg FHL Calf Raises/side – slow controlled tempo
Min 2: 30 sec AMRAP knees banded Glute Bridge
EMOM x 8:
Min 1: 8-10 Single leg FHL Calf Raises/side – slow controlled tempo
Min 2: 30 sec AMRAP knees banded Glute Bridge
