18. April 2023
Apr
18
CrossFit – Tue, Apr 18
Warm-Up
Warm-Up
12 min EMOM
Min 1 – Row or Bike x :40 @warm up pace
Min 2 – 4/side Eccentric Box Step downs
Min 3 – 10 Scap Pull ups
Min 4 – :40 Practicing Speed Steps
Min 1 – Row or Bike x :40 @warm up pace
Min 2 – 4/side Eccentric Box Step downs
Min 3 – 10 Scap Pull ups
Min 4 – :40 Practicing Speed Steps
Strength / Skill
Death By Toes to Bar (AMRAP – Rounds and Reps)
Death By Toes to Bar
Every 30 sec x 12 (6 min total)
Set 1: 2 unbroken
Set 2: 3 unbroken
Set 3: 4 unbroken
Every 30 sec x 12 (6 min total)
Set 1: 2 unbroken
Set 2: 3 unbroken
Set 3: 4 unbroken
… continue pattern until you can’t hold unbroken
– when you get to a point of failure take one set off then start over from 2
Score: If completed set 4 (5 unbroken T2Bs) and then performed 2 T2Bs before coming off, score is 4 rds & 2 reps.
WoD
Red Pill or Blue Pill (Time)
"Red Pill or Blue Pill"
For Time, partitioned any way:
80 Single Arm Kettlebell Hang Power Snatches @ 24/16 lbs
60 Single Kettlebell Box Step Ups 24/20 inches
40 Single Arm Kettlebell Overhead Lunge Steps
20 Shuttle Runs (20 x 2 x 7,5 m.)
For Time, partitioned any way:
80 Single Arm Kettlebell Hang Power Snatches @ 24/16 lbs
60 Single Kettlebell Box Step Ups 24/20 inches
40 Single Arm Kettlebell Overhead Lunge Steps
20 Shuttle Runs (20 x 2 x 7,5 m.)
Time Cap: 15 minutes
Cooldown
Max Duration Wall-sit (Time)
Max Duration Wall-sit @parallel
*Everyone starts at the same time until last one standing
*If you fail before the 5 min mark, you have to rest :30 and repeat until the last person is finished.
