16. November 2023
Nov
16
CrossFit – Thu, Nov 16
Warm-Up
Warm-Up
2 rounds:
– 20 seconds pogo jumps
10 seconds rest
– 20 seconds speed steps
10 seconds rest
– 20 seconds penguin hops (jump and tap thighs twice each jump)
Rest 1-2 min
+
Strength Prep
– 2 sets
– 10 Scap pull ups
– 5 Ring Rows with pause at chest
Strength / Skill
Strict Ring Pull Ups
Chin Over Single Ring Supinated Hold
8 sets of for 10 seconds
Rest 20 seconds between sets
WoD
30 Minutes in Heaven
EMOM 30 minutes
Minute 1: Bike for 35 seconds
Minute 2: No Push-Up Burpees for 35 seconds
Minute 3: Hollow Body Hold for 35 seconds
Minute 4: Arch Body Hold for 35 seconds
Minute 5: Double-Unders for 35 seconds
Minute 6: Rest
Cooldown / Cashout
Tempo Box Breathing
Laying supine with feet elevated on box or bench
for 5 minutes
– 6 sec slow/controlled exhale
– 6 sec pause
– 4 sec inhale
– 4 sec pause
focus on only taking in breathe through belly
Strict Ring Pull Up
3 sets of 3 reps
Rest 2 minutes between sets