14. Juli 2023
Jul
14
CrossFit – Fri, Jul 14
Warm-Up
Warm-Up
EMOMx9
Min 1 – :30/side PVC Front Rack Stretch
Min 2 – :45 Single Unders
Min 3 – 10 Pause Air Squats + 5 Scap pull ups
+
(after Strength before metcon)
– Kip Step Progression
Min 1 – :30/side PVC Front Rack Stretch
Min 2 – :45 Single Unders
Min 3 – 10 Pause Air Squats + 5 Scap pull ups
+
(after Strength before metcon)
– Kip Step Progression
Strength / Skill
Paused Front Squat (6 x 2 Pause Front Squats @ 50%)
Broad-Jumps (for distance) (6 Rounds for reps)
6 alternating sets of:
2 Pause Front Squats @ 50%
Rest 30 seconds
3 Broad Jump (score is total distance of all 3)
Rest 90 seconds
WoD
Jump for Gymnastics (Time)
"Jump for Gymnastics"
For Time:
150 Single Unders
40 Pull-Ups
120 Speed Steps
20 Chest-to-Bar Pull-Ups
90 Double-Unders
10 Bar Muscle-Ups
For Time:
150 Single Unders
40 Pull-Ups
120 Speed Steps
20 Chest-to-Bar Pull-Ups
90 Double-Unders
10 Bar Muscle-Ups
TC13
Cooldown / Cashout
Cooldown
Thoracic Spine Mobility:
A. Wall Supported Cat Cow: 5 reps x 5 sets
A. Wall Supported Cat Cow: 5 reps x 5 sets
B. Band Assisted Feet Elevated Bridge Support Hold: 20 sec on/40 sec off x 4-6 sets
C. Seated PVC Thoracic Rotations: 5 reps/side x 5 sets
6 alternating sets of:
2 Pause Front Squats @ 50%
Rest 30 seconds
3 Broad Jump (for reps)S
Rest 90 seconds