16. Mai 2023
Mai
16
CrossFit – Tue, May 16
Warm-Up
Warm-Up
EMOMx8
Min 1 – 2-3 Inchworms + 5 Kip Swings
Min 2 – 1-2 Wall Walks + :10-15 HS Hold
Min 1 – 2-3 Inchworms + 5 Kip Swings
Min 2 – 1-2 Wall Walks + :10-15 HS Hold
+
TTB Prep:
1-2 Complexes
1 Kip Swing + 1 Kipping knee raise + 1 TTB + 1 Kipping Knee raise + 1 Kip Swing"
Strength / Skill
As many Toes-to-Bars in 3 min. (AMRAP – Reps)
Perform as many reps in 3 minutes of:
Toes to Bar
Toes to Bar
Scaling:
-Scale to Kipping "toes to space" – as close as you can get to the bar without touching it.
-Further scale to hanging Knee raise past 90 degrees.
WoD
Upside Down for Dumbies (4 Rounds for reps)
"Upside Down for Dumbies"
2 sets:
3 min amrap :
4 hr push ups
8 DB power snatches @22,5/15
2 sets:
3 min amrap :
4 hr push ups
8 DB power snatches @22,5/15
–rest 2 min —
3 min amrap :
4 clapping push ups
8 DB power snatches @22,5/15
–rest 2 min–
Cooldown
Cooldown
3 min Foam Roll upper back/Shoulders
+
Shoulder CARs x 5/side
+
Shoulder CARs x 5/side
– This is our retest from week 1.
– Try to do the retest with the same variation that you performed in the initial test to compare.