19. Januar 2024
Jan
19
CrossFit – Fri, Jan 19
Warm-Up
Warm-Up
3 Sets:
– 15 PVC Passthroughs
– 12 Scapular Push ups
– 9 Air Squats w/ pause in bottom
– 1 Wall Walk + :10 HS Hold*
*Sub Inchworm + 5/side Plank shoulder taps
Strength / Skill
Push Press (Weight)
3 Push Presses @ Max Load
Build to a heavy 3 reps for the day, not a 3RM, leaving 1 rep in the tank.
WoD
Goblin (Time)
For total time:
3 rounds
– 5 wall walks
– 15 front squats @ 45/30kg)
into
3 rounds
– 15 kipping HSPU
– 20 front rack barbell lunge steps @ 45/30kg
Cooldown / Cashout
Core Cashout
EMOM 6 Minutes:
Minute 1:
Max Hollow Body Rocks for 30 seconds
Minute 2:
Max Superman Pulses for 30 seconds
TC: 12 Min