15. Januar 2024
Jan
15
CrossFit – Mon, Jan 15
Warm-Up
Warm-Up
Shuttle runs x 2:00 @ steady effort
+
2 sets
– :30/side PVC Front rack stretch
– 5/side Squat thoracic rotations
– 5 Empty bar Front Squats
– 5 Empty bar shoulder Press
Strength / Skill
Front Squat (Every 2:30, for 10 minutes (4 sets):
Front Squat
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps
Set 4: 3 reps)
Front Squat
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps
Set 4: 3 reps)
WoD
Ambiturner (4 Rounds for reps)
2 sets:
In 4 min (scoring: rd 1 & 3):
– 15 Shuttle Runs (Target under 2 minutes)
– AMRAP DB Thrusters @ 22,5/15 kg in Remaining Time until 3 min mark
– 1 min rest
In 4 min (scoring: rd 2 & 4):
– 15 Shuttle Runs (Target under 2 minutes)
– AMRAP two DB ground to OH @ 22,5/15 kg in Remaining Time until 3 min mark
– 1 min rest
Cooldown / Cashout
Single Leg Calf Raise Eccentric
2 sets of 5 reps
Rest as needed
