13. September 2023
Sep
13
CrossFit – Wed, Sep 13
Warm-Up
Warm-Up
2 Sets
5 Sumo Inchworms
8 Empty bar back Squats with 1-2 sec pause in bottom
15 steps/side Banded Monster Walks
8/side bodyweight Reverse Lunges
5 Sumo Inchworms
8 Empty bar back Squats with 1-2 sec pause in bottom
15 steps/side Banded Monster Walks
8/side bodyweight Reverse Lunges
Strength / Skill
Pause Back Squat (1 Pause Back Squat @ Max Load
*1 sec pause in the bottom: )
*1 sec pause in the bottom: )
Tempo Back Squat (21X1 tempo) (Every 2 minutes, for 6 minutes (3 sets):
Back Squat (21X1 tempo)
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
Back Squat (21X1 tempo)
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%
*% based off part A)
WoD
Rip It and Grip It (4 Rounds for reps)
"Rip It and Grip It"
4 sets:
On a 2:30 running clock:
13/9 cal echo bike
50 double unders
10 toes to rings
Max rep hang power cleans in remaining time @75/50
4 sets:
On a 2:30 running clock:
13/9 cal echo bike
50 double unders
10 toes to rings
Max rep hang power cleans in remaining time @75/50
–rest 1:30 between sets–
– goal is to have at least 40 sec remaining to do Hang power cleans
scoring:
score is total reps (woman 69 + reps of HPC / men 73 + reps of HPC) for each rd.
Cooldown / Cashout
Cashout
3 sets for quality:
3 Point Patrick Step-Ups: 3 reps/each position per side
Side Plank Clamshell Iso Hold/side: 30 sec hold; 5 sec rest between every 10 seconds
Rest as needed between each
3 Point Patrick Step-Ups: 3 reps/each position per side
Side Plank Clamshell Iso Hold/side: 30 sec hold; 5 sec rest between every 10 seconds
Rest as needed between each
Work to a tough, 9/10 RPE single for the day in less than 10 minutes.