15. September 2023
Sep
15
CrossFit – Fri, Sep 15
Warm-Up
Warm-Up
Line Drill – 7,5 m. Each Drill
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
400m @warm up pace
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
400m @warm up pace
+
2 Sets
10 single KB romanian deadlift
5 arch to hollow Swings
3 Wall Walks to :05 wall facing Handstand Hold on wall*
*Sub inchworm to plank
Strength / Skill
Handstand AMRAP (4 Rounds for reps)
3 minute AMRAP:
10 Wall Facing Strict HSPU’s
15 Strict HSPU’s
AMRAP Kipping HSPU’s in Remaining time
*All at 10" x 30" Line Standard.
10 Wall Facing Strict HSPU’s
15 Strict HSPU’s
AMRAP Kipping HSPU’s in Remaining time
*All at 10" x 30" Line Standard.
Scoring:
total reps in each rd (25 + reps of kipping HSPUs)
Single Arm Dumbbell Z-Press (6 sets of 8-10 reps
Rest 30 seconds between sets
*alternate sides per set (3 sets/side))
Rest 30 seconds between sets
*alternate sides per set (3 sets/side))
WoD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cooldown / Cashout
Unloaded Jefferson Curls
Accumulate 10 Unloaded Jefferson Curls – each rep takes 12 seconds (4 down, 4 hold, 4 up)
Rest as needed between reps
„Helen“
3 Rounds for Time:
Run 400 meters
21 Kettlebell Swings @ 24/16 kg
12 Pull-Ups
Time Cap: 15 minutes