21. August 2023
Aug
21
CrossFit – Mon, Aug 21
Warm-Up
Warm-Up
2 sets:
Squatting Quad Ankle Rocks x 10 reps/side
Barbell Kang Squats x 8-10 reps
BTN Overhead Complex:
3 strict press + 3 push press + 3 split jerk
Tempo Front Squat x 4 reps @ 3333 tempo
3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2" off ground
Ring Rows x 5 reps @31X1 tempo
Squatting Quad Ankle Rocks x 10 reps/side
Barbell Kang Squats x 8-10 reps
BTN Overhead Complex:
3 strict press + 3 push press + 3 split jerk
Tempo Front Squat x 4 reps @ 3333 tempo
3 Position Clean & Jerk: 1 at mid thigh, 1 at knee 1 at 2" off ground
Ring Rows x 5 reps @31X1 tempo
Strength / Skill
Squat Clean and Jerk (Set 1 – 1 rep @ 84-86%
Set 2 – 1 rep @ 88-92%
Set 3 – 1 rep @ 92-94%
Set 4 – 1 rep @ 94+%
Rest 2 minutes between sets
Set 2 – 1 rep @ 88-92%
Set 3 – 1 rep @ 92-94%
Set 4 – 1 rep @ 94+%
Rest 2 minutes between sets
*Go for a max if feeling good on last rep!)
Front Squat (Weight)
WoD
Frantastic (Time)
"Frantastic"
11-9-7-5-3 Reps for Time:
Barbell Thruster @ 52,5/37,5
Chest-to-Bar Pull-Up
11-9-7-5-3 Reps for Time:
Barbell Thruster @ 52,5/37,5
Chest-to-Bar Pull-Up
Time Cap: 6 minutes
Cooldown / Cashout
Cooldown
3 Sets for quality
5/side Banded Internal Rotation Walk out (1 rep = 2 steps out + 2 steps back)
5 Slow Prone Shoulder Swimmers
5/side Banded Internal Rotation Walk out (1 rep = 2 steps out + 2 steps back)
5 Slow Prone Shoulder Swimmers
1 rep @ 89% of 3RM
Rest 30 sec
Then complete 2 reps
Rest 30 sec
Then complete 3 reps
Rest 30 sec & continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the
day.
*Put the bar back in the rack during the rest break.