15. April 2023
Apr
15
CrossFit – Sat, Apr 15
Warm-Up
Warm-Up
3 sets:
Partner 1 – Row @steady pace
Partner 2:
5/side Eccentric Box Step downs
10 No Push up Burpees
5/direction DB Halos
*After P1 is finished switch until both have complete 3 sets of each station
Partner 1 – Row @steady pace
Partner 2:
5/side Eccentric Box Step downs
10 No Push up Burpees
5/direction DB Halos
*After P1 is finished switch until both have complete 3 sets of each station
WoD
Dante’s Inferno (Time)
"Dante’s Inferno"
For Time:
Row 80/64 calories
60 Dual Dumbbell Shoulder to Overheads @2×22,5/15
40 Dumbbell Box Step-Overs 24/20 inches
20 Devil’s Presses
40 Dumbbell Box Step-Overs 24/20 inches
60 Dual Dumbbell Shoulder to Overheads
Row 80/64 calories
For Time:
Row 80/64 calories
60 Dual Dumbbell Shoulder to Overheads @2×22,5/15
40 Dumbbell Box Step-Overs 24/20 inches
20 Devil’s Presses
40 Dumbbell Box Step-Overs 24/20 inches
60 Dual Dumbbell Shoulder to Overheads
Row 80/64 calories
Time Cap: 23 minutes
– (M/F Pairs 72 Cal)
– alternate every 20/18/16 cals
– split remaining work as desired
OPTIONAL Strength
Bulgarian Ring Row (3110 tempo) (Weight)
@bodyweight (score = 0) or weighted (score= number of kilos)
Cooldown
Cooldown
3 min Foam Roll upper back/Shoulders
+
Shoulder CARs x 5/side
+
Shoulder CARs x 5/side
3 sets of 6 reps
Rest 2 minutes between sets