18. September 2023
Sep
18
CrossFit – Mon, Sep 18
Warm-Up
Warm-Up
2 Sets
10 PVC Passthroughs
5 Air squats with 5 sec pause in bottom
5/side Box step ups in Round 1, 5 Box jumps in round 2
10 PVC Passthroughs
5 Air squats with 5 sec pause in bottom
5/side Box step ups in Round 1, 5 Box jumps in round 2
+
2 sets:
10 reps/side Squatting Quad Ankle Rocks
8-10 reps Barbell Kang Squats
8-10 reps Behind the neck Snatch Grip Push Presses
2 reps Tempo OHS @ 3333
1 rep 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2" off ground
Rest as needed, then repeat
Strength / Skill
Weightlifting Complex 1 (3S + 2 OHS +1 HSS) (Weight)
Within 10 minutes:
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load
3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load
WoD
WOD-Prep
4 Thrusters
4 Box jump overs
2 Thrusters
2 Box Jump overs
4 Box jump overs
2 Thrusters
2 Box Jump overs
Sell Out (Time)
"Sell Out"
7-6-5-4-3-2-1 Reps for Time:
Barbell Thruster @ 60/42,5
Box Jump Over
7-6-5-4-3-2-1 Reps for Time:
Barbell Thruster @ 60/42,5
Box Jump Over
Time Cap: 6 minutes
Cooldown / Cashout
1 1/4 Single-Leg Hip-Thrust (unloaded) (10-12 1 1/4 e/s
unloaded, do an extra 1/4 rep at the top of each rep.)
unloaded, do an extra 1/4 rep at the top of each rep.)
Stability Ball Hamstring Curls (10 Stability Ball Hamstring Curls
*Perform on rower if no Swiss ball
)
*Perform on rower if no Swiss ball
)
3 alternating sets of:
A1.
10-12 1 1/4 Single Leg Hip Thrusts
/side
unloaded, do an extra 1/4 rep at the top of each rep.
Rest 1 minute
A2.
10 Stability Ball Hamstring Curls
*Perform on rower if no Swiss ball
Rest 1 minute
3 alternating sets of:
A1.
10-12 1 1/4 Single Leg Hip Thrusts
/side
unloaded, do an extra 1/4 rep at the top of each rep.
Rest 1 minute
A2.
10 Stability Ball Hamstring Curls
*Perform on rower if no Swiss ball
Rest 1 minute