18. Dezember 2023
Dez
18
CrossFit – Mon, Dec 18
Warm-Up
Warm-Up
– Row 1000m
every 250m get off and perform:
– 10 Box Step ups
– 15 Medball Kang Squats
– 10/side Plank shoulder taps
+
Workout Prep:
1-2 sets
– 10 Cal Row
– 5 Box Jumps
– 10 Cal Row
– 8 Wallballs
Rest as needed between sets
Strength / Skill
Bent Over Barbell Row (Every 2:30, for 10 minutes:
Bent-Over Barbell Row
Set 1 – 10-12 reps
Set 2 – 10-12 reps
Set 3 – 6-8 reps
Set 4 – 6-8 reps)
Bent-Over Barbell Row
Set 1 – 10-12 reps
Set 2 – 10-12 reps
Set 3 – 6-8 reps
Set 4 – 6-8 reps)
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Bent Over Barbell Row
https://youtu.be/TJiouaKew_k
WoD
Up the Creek (Calories)
For max calories:
18 minute row
– Even minutes perform 10 box jumps
– Odd minutes perform 10 wall balls
18 minute row
– Even minutes perform 10 box jumps
– Odd minutes perform 10 wall balls
Cooldown / Cashout
Hip extension + Shrimp Squats
Circling GHD Hip/Back Extensions:
5 reps/side x 5 sets
Rest 1 min
+
Bottoms Up Shrimp Squats:
5 reps/side x 5 sets
Rest 1 min
Band assistance as needed.
