14. August 2023
Aug
14
CrossFit – Mon, Aug 14
Warm-Up
Warm-Up
1 rd
PVC External Rotation Stretch x 60 sec per side
PVC External Rotation Stretch x 60 sec per side
Then
2 Sets
Wrist Rocks x 10/side
Barbell Back Rack Elbow pumps x 8/side
Empty bar front squat x 8
Scap pull up x 5 + Kip Swing x 5
Strength / Skill
Squat Clean and Jerk (2 sets of 1.1.1 reps @ 77-87%
Rest as needed)
Rest as needed)
WoD
Front Squat (1 rep @ 85% of 3RM
Rest 30 sec
Then complete 2 reps
Rest 30 sec
Then complete 3 reps
Rest 30 sec & continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.
Rest 30 sec
Then complete 2 reps
Rest 30 sec
Then complete 3 reps
Rest 30 sec & continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.
*Put the bar back in the rack during the rest )
Scuffle Gone Bad (12 Rounds for reps)
"Scuffle Gone Bad"
EMOM x 12 alternating for MAX REPS:
Min 1: max rep box jump overs @ 24/20"
Min 2: max rep burpees
Min 3: max rep toes to bar
EMOM x 12 alternating for MAX REPS:
Min 1: max rep box jump overs @ 24/20"
Min 2: max rep burpees
Min 3: max rep toes to bar
score: reps each rd
Cooldown / Cashout
Cooldown
Mini Band Sequence – Bands at Eye Level:
2 rds
15 Rows with 1 sec pause at end range
15 straight arm Pull-Downs with 1 sec pause
15 banded T-pulls with 1 sec pause
2 rds
15 Rows with 1 sec pause at end range
15 straight arm Pull-Downs with 1 sec pause
15 banded T-pulls with 1 sec pause
*rest 30 secs between singles
*77,83,87% 1RM Waves- each rep add 5% to bar; should be very technical & completable