19. September 2023
Sep
19
CrossFit – Tue, Sep 19
Warm-Up
Warm-Up
2 Sets
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
10 arch to hollow Swings
5 Strict Rope or Ring Rows
:20 Line hops front to back
:20 Line Hops Side to Side
10/side Front to back leg swings
10/side side to side leg swings
10 arch to hollow Swings
5 Strict Rope or Ring Rows
Strength / Skill
C2B Skill-Work
As part of warm-up:
3 sets:
5 arch to hollow swings
–rest :30 —
5 single leg box assisted CTB (butterfly or traditional kip based on athlete)
–rest :30–
5 progressive height pull ups from chin over to CTB
–rest :30 —
3 sets:
5 arch to hollow swings
–rest :30 —
5 single leg box assisted CTB (butterfly or traditional kip based on athlete)
–rest :30–
5 progressive height pull ups from chin over to CTB
–rest :30 —
WoD
Mind Bottling (AMRAP – Rounds and Reps)
"Mind Bottling"
On a 30 min running clock:
400m run
12 CTB pull ups
6 power clean and jerks @70/48
3 rope climbs
–rest 90 sec between sets —
On a 30 min running clock:
400m run
12 CTB pull ups
6 power clean and jerks @70/48
3 rope climbs
–rest 90 sec between sets —
Cooldown / Cashout
Incline Bench DB Y-T-W’s (3 sets x 10-12 reps each – alternating)
