15. Juli 2023
Jul
15
CrossFit – Sat, Jul 15
Warm-Up
Warm-Up
With a partner
2 Rounds
200m Jog together
Partner 1 – 10 single KB Romanian deadlifts
Partner 2 – 10 Medball Bear hug box step ups
*Then switch before running again
2 Rounds
200m Jog together
Partner 1 – 10 single KB Romanian deadlifts
Partner 2 – 10 Medball Bear hug box step ups
*Then switch before running again
WoD
Partner Whitten (Time)
"Partner Whitten"
5 Rounds for Time:
22 Kettlebell Swings @ 32/24
22 Box Jumps
Run 400 meters
22 Burpees
22 Wall Balls
5 Rounds for Time:
22 Kettlebell Swings @ 32/24
22 Box Jumps
Run 400 meters
22 Burpees
22 Wall Balls
Time Cap: 40 minutes
– run together, everything else split as desired
Strength / Skill
Close Grip Bench Press (Close Grip Bench Press
Set 1 – 8 reps
Set 2 – Max reps
Set 3 – Max reps
Set 1 – 8 reps
Set 2 – Max reps
Set 3 – Max reps
Rest 2 minutes between sets
*Build to a tough set of 8, then do 2 AMRAP sets @ 80% of the 8)
– The close grip bench press will target the triceps more than a more traditional grip.
– You should still hold yourself to movement standards with the hips staying on the bench.
– Expect weight to be more challenging than a traditional bench press.
– You should still hold yourself to movement standards with the hips staying on the bench.
– Expect weight to be more challenging than a traditional bench press.
Cooldown / Cashout
Cooldown
5 slow controlled joint rotations/side:
– Ankles
-Knees
-Hips
– Ankles
-Knees
-Hips
