17. Juni 2023
Juni
17
CrossFit – Sat, Jun 17
Warm-Up
Warm-Up
:30 steady single unders
:60 Attempts at Speed Steps
:30 Steady Single Unders
:60 Attempts at Double Unders
*Proficient athletes cap work at :40 on the :60 intervals
:60 Attempts at Speed Steps
:30 Steady Single Unders
:60 Attempts at Double Unders
*Proficient athletes cap work at :40 on the :60 intervals
+
EMOM10 – Half class starts on min 1, half on min 2, then switch
Min 1 – 3-5 Inchworms + :15 Rope Deadhang
Min 2 – 4-6 Medball bearhug squats + :15 Hollow Hold
WoD
Chaos (Time)
"Chaos"
5 rounds for time:
With partner:
80 double unders – split however
30 med ball abmat sit ups (passed from partner to partner, 15 per person)
20 deadlifts @102.5/70kg – split however
5 rope climbs – split however
5 rounds for time:
With partner:
80 double unders – split however
30 med ball abmat sit ups (passed from partner to partner, 15 per person)
20 deadlifts @102.5/70kg – split however
5 rope climbs – split however
Scoring
Time (lower is better)
Time Cap: 30 minutes
Strength / Skill
Cooldown / Cashout
Back Squat (B) 3 sets of 5 reps @80-85% of the tough 5 you hit
-rest 2:00 between sets-)
-rest 2:00 between sets-)
Back Squat (Build to a tough 5
score is weight of last set of 5)
score is weight of last set of 5)
A) Build to a tough 5
+
B) 3 sets of 5 reps @80-85% of the tough 5 you hit
-rest 2:00 between sets-
Cooldown
Shoulder/Scap Strength:
Prone Shoulder Swimmers: Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to
complete
Prone Shoulder Swimmers: Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to
complete
A) Build to a tough 5
+
B) 3 sets of 5 reps @80-85% of the tough 5 you hit
-rest 2:00 between sets-