18. März 2024
Mrz
18
CrossFit – Mon, Mar 18
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
Strength/Skill
Back Squat (Every 3 minutes, for 9 minutes (3 sets):
Back Squat
Back Squat
Set 1
-5 reps @ 65%
Set 2
-5 reps @ 75%
Set 3
-Max reps @ 80%)
WoD
Catching Fire (Time)
5 Rounds for Time:
8 Barbell Thrusters @ 55/35 kg
10 Chest-to-Bar Pull-Ups
12 Box Jump Overs
Time Cap: 13 minutes
Cool Down/Cashout
Cashout AMRAP
10 minute AMRAP @ controlled effort
-3 SL Deck Squats (w/ plate for counterbalance/side – Slow/controlled working strong
bottom position, elevate to mat if needed)
-5 Natural Knee Extensions (w/ Hips Extended, heavy band assistance if needed)
-10 Poliquin Step Ups/side ( low reach, focus on VMO pump)
AMRAP :90 – Box Step ups
+
2 sets
-5 empty bar Front Squats
-5 Empty bar Strict press
-5 Ring Rows w/ pause at chest
-5 arch to hollow Swings
+
Workout prep:
1-2 sets
-3 Thrusters
-4 CTB
-5 Box jump overs
-Rest 1-2:00 between sets