18. Januar 2023
Jan
18
CrossFit – Wed, Jan 18
Warm-Up
Warm-Up
2 Rounds
Tabata Circuit :20 on/ :10 transition to next movement
Sumo Inchworms
Goblet Squats w/ 1-2 sec pause in bottom
Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips
Standing Reverse Lunges
Tabata Circuit :20 on/ :10 transition to next movement
Sumo Inchworms
Goblet Squats w/ 1-2 sec pause in bottom
Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips
Standing Reverse Lunges
+
Suggested Back Squat Warm-up Sets
EMOM x 4:
Min 1: 3 reps @ 40%
Min 2: 3 reps @ 50%
Min 3: 2 reps @ 60%
Min 4: 2 reps @ 70%
Strength / Skill
Back Squat (5 reps every 2:30 x 5 @ 75% of 1RM)
WoD
WOD (AMRAP – Rounds and Reps)
“Two types of DBs”
8 min amrap:
30 DB farmers walking lunge 22,5/15 per hand
30 DB shoulder to OH *any variation
8 min amrap:
30 DB farmers walking lunge 22,5/15 per hand
30 DB shoulder to OH *any variation
Cooldown
Cooldown
LAX Ball Smash on forearms x :90/side
Groiner Twist Stretch x 5 slow rotations/side
Groiner Twist Stretch x 5 slow rotations/side
● Percentages are based off of the heavy single fromweek 1
● Athletes should maintain weight across.
● If you are unsure of your 1RM, today should be a
weight that becomes challenging by the 4th and 5th
set