15. Februar 2023
Feb
15
CrossFit – Wed, Feb 15
Warm-Up
Warm-Up
12 min EMOM
1 – 5/side Eccentric Box Step downs
2 – 20 sec/side Cossack Squat Hold
3 – 5/side ATG Split Squats (front foot elevated)
4 – 10 Hollow Body Rocks
1 – 5/side Eccentric Box Step downs
2 – 20 sec/side Cossack Squat Hold
3 – 5/side ATG Split Squats (front foot elevated)
4 – 10 Hollow Body Rocks
+
5 min Back Squat EMOM
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Min 5: 1 rep @ 80%
Strength / Skill
Back Squat ( reps every 2:30 x 5 @ 83-87%)
WoD
WOD (Time)
"Stepping Squats"
For time:
20-16-12
Single DB box step up 22,5/15
DB Goblet Squat
Toes to bar
Cap: 12 min
For time:
20-16-12
Single DB box step up 22,5/15
DB Goblet Squat
Toes to bar
Cap: 12 min
Scoring note: If not finished within the timecap, add missing reps as seconds onto the 12 minutes.
Cooldown
Cooldown
Easy 2 min bike/row to flush legs
Foam Roll quads and hamstrings x 2 min/ side
Foam Roll quads and hamstrings x 2 min/ side
