17. Oktober 2024
Okt.
17
CrossFit – Thu, Oct 17
Suggested Warm-Up
Warm-Up
2 ROUNDS
150/100m Row
10 Step-Ups
10 KB Sumo Deadlifts
5/5 KB Bent Over Rows
Into…
2 ROUNDS
150/100m Row
10 Box Jumps
5/5 SL KB RDLs
10 RKBS
Workout – Performance
FOR TIME (Time)
500/400m Row
50 Box Jumps (20)
40 Russian KB Swings (70/53)
1000/800m Row
40 Box Jumps (24/20)
30 Russian KB Swings
1500/1250m Row
30 Box Jumps (30/24)
20 Russian KB Swings
(Score is Time)
KG KB: (32/24)
Workout – Fitness
FOR TIME (Time)
400/300m Row
50 Box Jumps (20)
40 KB Swings (53/35)
800/650m Row
40 Box Jumps (24/20)
30 KB Swings
1200/1000m Row
30 Box Jumps (Athlete Choice)
20 KB Swings
(Score is Time)
KG KB: (24/16)
Post-Workout Strength – All
2-3 SETS
10/10 Single Arm KB Bent Over Rows
10/10 Single Leg KB RDLs
12/12 Poliquin Step-Up
-Rest As Needed b/t Sets-
(No Measure)
