19. Juli 2023
Jul
19
CrossFit – Wed, Jul 19
Warm-Up
Warm-Up
3 Sets
250m Row @progressive pace each set
5 Inchworms to push up
10 Barbell or PVC Good Mornings
:15 Hollow Hold
250m Row @progressive pace each set
5 Inchworms to push up
10 Barbell or PVC Good Mornings
:15 Hollow Hold
+
Deadlift specifc prep
Move through
2 x 5 reps with empty bar then light load @31X1 tempo
10 reps @40%
5 reps @45-55%
Strength / Skill
Deadlift (Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Rest 2 minutes between sets)
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Rest 2 minutes between sets)
WoD
Cooter Brown (4 Rounds for reps)
"Cooter Brown"
Every 3 minutes x 4 sets:
Every 3 minutes x 4 sets:
On a 2 minute running clock:
24/20 cal row
AMRAP Burpee to touch pull up bar (try to use something 15 cm out of reach but use something that you can repeat)
–rest 1 min —
Score: reps in each of the 4 rds.
Cooldown / Cashout
Cooldown
2:00 light bike to flush legs
+
3:00 Foam roll quads focused on "sinking" into foam roller
+
3:00 Foam roll quads focused on "sinking" into foam roller
