21. August 2024
Aug.
21
CrossFit – Wed, Aug 21
The Weightlifting Shop as a guest in the box!
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
Warm-Up
Warm-Up
400m Run
Into…
1 ROUND
6 Push-Ups to Pike
8 Bootstrappers
10 Up-Downs
Into…
1 ROUND
6 DB Strict Press
8 Air Squats
10 Burpees
Into…
1 ROUND
6 Pike Push-Ups
8 Front Squats
10 Burpees over Bar
Skill – All
EMOM x 5 MINUTES*
Choose a Pressing Complex…
*Pressing Complex Options:
GYM. OPTION…
2 Strict Handstand Push-Ups
+
2 Kipping Handstand Push-Ups
or…
DB OPTION…
2 DB Strict Press
+
2 DB Push Press
(No Measure)
Workout – Performance
5 ROUNDS FOR TIME (Time)
7 Strict Handstand Push-Ups
9 Front Squats (155/105)
12 Burpees Over Bar
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
5 ROUNDS FOR TIME (Time)
7 DB Strict Press (35/20)*
9 Front Squats (115/75)
12 Burpees
*Option for heavier DBs, 50/35
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
