14. April 2023
Apr
14
CrossFit – Fri, Apr 14
Warm-Up
Warm-Up
4 Sets
:30 Machine of choice
5 PVC Passthroughs
5 PVC OHS
10 Scap Pull ups/Small Kip Swings/Big Kip Swings/Kipping Knee Tucks*
*Progress movement with each set
:30 Machine of choice
5 PVC Passthroughs
5 PVC OHS
10 Scap Pull ups/Small Kip Swings/Big Kip Swings/Kipping Knee Tucks*
*Progress movement with each set
Strength / Skill
Block Bench Press (4 sets of 8-10 reps
Rest as needed)
Rest as needed)
w/ AbMat on chest
WoD
Mid-line Madness (Time)
"Mid-line Madness"
3 Rounds for Time:
20 Overhead Squats @ 42,5/30
20 Toes to Bars
3 Rounds for Time:
20 Overhead Squats @ 42,5/30
20 Toes to Bars
Cooldown
Core Cash Out (Time)
8 min Clock:
Max Plank Hold on Elbows, continue until one remains!
Max Plank Hold on Elbows, continue until one remains!
*If you stop early, rest 30-60 sec then perform 20-30 more sec. Repeat this until 8 min mark.
– brief pause on chest (less than 1 sec)
– build to a strong set of 8-10 reps in 3-4 working sets, not a rep max
– recommended block height is about 2-3 inches
– athletes can use an abmat or rolled up towel if they don’t have blocks