20. November 2023
Nov.
20
CrossFit – Mon, Nov 20
Warm-Up
Warm-Up
– 2:00 row @ warm up pace
+
2 sets
– :30side PVC Front rack stretch
– 5 eccentric box step downs (e/s)
– 10 romanian deadlifts (clean grip)
– 5 Pause empty bar front squats
Strength / Skill
2 Box Jumps + 1 Hang Power Clean
EMOM 8 minutes
– 2 Box Jumps
– 1 Hang Power Clean @ 77-82%
WoD
9/11 Tribute (Time)
9 Rounds for Time, with Buy In:
Buy In:
– Row 2001 meters
Then 9 RFT:
– 11 Box Jumps
– 11 Wall Ball Shots
Time Cap: 27 minutes
Cooldown / Cashout
ATG Split Squat
Glute-Ham Raises (Band Assisted Glute Ham Raises – 3-5 sec eccentric)
Every 3:00 x 3 set:
– 10 ATG Split Squats/side – Unloaded, focus on deep bottom range with control
– 10 Band Assisted Glute Ham Raises – 3-5 sec eccentric
Every 3:00 x 3 set:
– 10 ATG Split Squats/side – Unloaded, focus on deep bottom range with control
– 10 Band Assisted Glute Ham Raises – 3-5 sec eccentric