15. Dezember 2023
Dez
15
CrossFit – Fri, Dec 15
Warm-Up
Warm-Up
Line Drill – 8m Each Drill
– Knee Hug March
– Lunge to Lizard
– Single Leg RDL to Kick
– Lateral Lunge w Jump
– Hurdle Walk Overs
– Backward Hurdle Walk Overs
– Butt Kicks
– High Knee
+
2 sets
– :20/side Banded Front rack stretch
– 5 PVC Front Squats @ 2121 tempo
– 200m Jog
Strength / Skill
Front Squat (Set 1 – 4 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 92-95%
Set 7 – 1 rep @ 97-103%
Rest as needed)
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 92-95%
Set 7 – 1 rep @ 97-103%
Rest as needed)
WoD
Jason’s Run (Time)
For Time:
– Run 800 meters
– 30 Overhead Squats @ 42,5/30 kg
– Run 400 meters
– 20 Front-Racked Barbell Walking Lunges @ 42,5/30 kg
– Run 200 meters
– 10 Barbell Thrusters @ 42,5/30 kg
TC: 15 minutes
Cooldown / Cashout
Core
3 Sets
– 30 sec Hollow Body Hold
– 30 sec Reverse Plank Hold
– 20 sec Side Plank Adductor Hold/side
– 20 sec Star Plank Hold/side
