19. Dezember 2023
Dez
19
CrossFit – Tue, Dec 19
Warm-Up
Warm-Up
4 Rounds
– :30 Box Step ups
– :10 transition
– :30 Hollow body Hold
– :10 transition
– :30 Tempo Push ups @ 2111 tempo
– :10 transition
+
Bench prep
– 2 sets x 10 reps w/ pause at chest – empty bar
– 1 set x 8 reps – 40-50%
– 1 set x 6 reps – 50-60%
Strength / Skill
Bench Press (1 Barbell Bench Press
Find a 1RM in 20 minutes)
Find a 1RM in 20 minutes)
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
WoD
Three Amigos (Time)
3 Rounds for Time:
– 16 Single Dumbbell Box Step Ups @ 22,5/15 kg
– 12 Lateral Pogo Burpees Over Single Dumbbell S
– 8 Chest-to-Bar Pull-Ups
TC: 9 minutes
Cooldown / Cashout
Straight Arm Scapular Strength Core lifts
4 sets x 5 reps w/ pause at top
Rest as needed
