15. Juni 2023
Juni
15
CrossFit – Thu, Jun 15
Warm-Up
Rowing Tech warm up
Pick Drill – 10 Strokes in each position:
Legs
Legs + Hips
Leg + Hips + Arms
Pick Drill – 10 Strokes in each position:
Legs
Legs + Hips
Leg + Hips + Arms
+
EMOM8
Min 1 – 6/side Alt. bodyweight Lunges + AMSAP passive bar hang in time remaining
Min 2 – 5 Scap Pull ups + AMSAP Active Squat Hold in time remaining
*Cap each round at :50 to allow for a :10 transition
Warm-Up
Strength / Skill
ME Wide Grip Strict Pull Ups (3 Rounds for reps)
– The wide grip pull up is intended to get pulling strength with a slightly different stimulus.
KB Pivot-Press (10-12 Kettlebell Pivot Presses/side)
3 alternating sets of:
A1. Max Wide Grip Strict Pull Ups (*AMRAP (-2)
Note: minimum of 3 reps on pull ups then band to hit between 4-6 reps)
Rest 1 minute
A2. 10-12 Kettlebell Pivot Presses/side
Rest 1 minute
WoD
Pace Your Race (AMRAP – Rounds and Reps)
"Pace Your Race"
25 min amrap, increasing pace per round
500m row
12 single arm DB snatch @22.5/15kg
12 single DB box step overs
–rest 1 min between rounds–
25 min amrap, increasing pace per round
500m row
12 single arm DB snatch @22.5/15kg
12 single DB box step overs
–rest 1 min between rounds–
Cooldown / Cashout
Cashout
2:00 AMRAP
Barbell Roll ups
Rest :60 x 2 sets*
*Switch directions for second set
Barbell Roll ups
Rest :60 x 2 sets*
*Switch directions for second set
3 alternating sets of:
A1. Max Wide Grip Strict Pull Ups (*AMRAP (-2)
Note: minimum of 3 reps on pull ups then band to hit between 4-6 reps)
Rest 1 minute
A2. 10-12 Kettlebell Pivot Presses/side
Rest 1 minute