15. August 2023
Aug
15
CrossFit – Tue, Aug 15
Warm-Up
Warm-Up
Warm-up/Position Prep:
2-3 sets:
A1. Feet Supported Global Extension Hold: 30-45 sec
A2. Tall kneeling Controlled Shoulder Joint Rotations: 5 reps/side
A3. Paused Arch to Hollow Swings: 5 reps with 1 sec pause in each position
A4. Hinging Ring Rows: 4-6 reps
2-3 sets:
A1. Feet Supported Global Extension Hold: 30-45 sec
A2. Tall kneeling Controlled Shoulder Joint Rotations: 5 reps/side
A3. Paused Arch to Hollow Swings: 5 reps with 1 sec pause in each position
A4. Hinging Ring Rows: 4-6 reps
Strength / Skill
Butterly Pull-Up Progressions Beginner
Beginner Skill Development:
A. 20 min Butterfly Pull-Up Practice:
2 sets
10-15 reps with Single foot on box working ROM;
rest 1 min
A. 20 min Butterfly Pull-Up Practice:
2 sets
10-15 reps with Single foot on box working ROM;
rest 1 min
3-5 sets
5-10 Small Butterfly Pattern Circles
rest 1 min
– focus on pointing toes, keeping arms shrugged to ears at the bottom
Building Butterfly Pull-Ups:
6-8 sets
3-4 reps
rest as needed
– start with small circles and progress each rep until chest reaches bar by final 1-2 reps
Butterly Pull-Up under fatigue (6 Rounds for reps)
Advanced Capacity Development:
A. Every 2 min x 3 sets of each (12 min total):
Set 1 – Row 10/8 Calories + AMRAP UB sets or 3-5 CTB Pull-Ups until 60 sec mark
Set 2 – 10 Burpee Over Rower + AMRAP UB sets or 3-5 CTB Pull-Ups until 60 sec mark
*Alternate sets.
A. Every 2 min x 3 sets of each (12 min total):
Set 1 – Row 10/8 Calories + AMRAP UB sets or 3-5 CTB Pull-Ups until 60 sec mark
Set 2 – 10 Burpee Over Rower + AMRAP UB sets or 3-5 CTB Pull-Ups until 60 sec mark
*Alternate sets.
WoD
Lucky 13 (Time)
"Lucky 13"
13 Rounds for Time:
27 Double-Unders
9 Wall-Balls
13 Rounds for Time:
27 Double-Unders
9 Wall-Balls
Time Cap: 15 minutes
Cooldown / Cashout
Cooldown
Tempo Box Breathing
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 6 sec
slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe
through belly
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 6 sec
slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe
through belly
