2. Februar 2023
Feb
02
CrossFit – Thu, Feb 2
Warm-Up
Warm-Up
2:00 Machine Warm up
Then 2 Sets
Groiner Twist x 5/side
Scapular Pull ups x 10
PVC Passthrough x 15
Ring Rows x 5 w/ pause at chest
Then 2 Sets
Groiner Twist x 5/side
Scapular Pull ups x 10
PVC Passthrough x 15
Ring Rows x 5 w/ pause at chest
WoD
WOD (AMRAP – Rounds and Reps)
In Teams of 2
22 min amrap:
60/54/48 cal bike*
…into
4 sets:
12 shoulder to OH 42,4/30
12 toes to bar
into
22 min amrap:
60/54/48 cal bike*
…into
4 sets:
12 shoulder to OH 42,4/30
12 toes to bar
into
60/54/48 cal bike*
…into
4 sets
12 Box jump overs
12 CTB
*75/67/60 cal C2-Bike
One working at a time, share reps anyhow
Score: rds + reps
1 rd = (cal bike + 4 sets) + (cal bike + 4 sets)
Strength / Skill
Barbell Turkish Get-Up (Weight)
2 sets:
10 barbell turkish SIT up
Side-Plank (2 Rounds for reps)
10-30s Side plank per side
Contralateral superman per combo (2 Rounds for reps)
8-10 Contralateral superman per combo
Cooldown
Cooldown
1-2 Sets:
Hip 90/90 Stretch x 60 sec on ea side
Wall Facing Shoulder Flexion Stretch x :30
Foam Roll / Barbell Release – 1-2min on quads
2 sets:
10 barbell turkish SIT up
10-30s Side plank per side
8-10 Contralateral superman per combo
rest 30 sec to 1 min between exercises