21. Februar 2023
Feb
21
CrossFit – Tue, Feb 21
Warm-Up
Warm-Up
Rowing 10 Strokes in each position:
Legs
Arms
Leg + Hips + Arms
Legs
Arms
Leg + Hips + Arms
Then 2 Sets
:30 Row
15 Bear Hug Medball Squats
10 Scapular circles
5 Burpees
Strength / Skill
3 strict (weighted) Chest-to-Bar (10 Rounds for reps)
You have to perform 3 strict weighted or unweighted reps.
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
3 strict (weighted) Pull-Ups (10 Rounds for reps)
You have to perform 3 strict weighted or unweighted reps.
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
– if performed w/ band choose "Scaled"
Scoring System
– if weighted, note added kilos (e. g. 12er KettleBell = "12" kg)
– if performed bodyweight/w(out added weight) note "0"
– if performed w/ band choose "Scaled"
Strict pull up; 3 reps emom x 10
– Advanced: Strict CTB
– Intermediate: strict Pull-Ups. Band assisted as needed
– Beginner: Ring row
3 Ring-Rows (10 Rounds for reps)
You have to perform 3 strict weighted or unweighted reps.
Scoring System
– if weighted, note added kilos (e. g. 10 kg Plate = "10" kg)
– if performed bodyweight/w(out added weight) note "0"
– use different "body-angles" to make the movement easier or more challenging.
Scoring System
– if weighted, note added kilos (e. g. 10 kg Plate = "10" kg)
– if performed bodyweight/w(out added weight) note "0"
– use different "body-angles" to make the movement easier or more challenging.
Strict pull up; 3 reps emom x 10
– Advanced: Strict CTB
– Intermediate: strict Pull-Ups. Band assisted as needed
– Beginner: Ring row
WoD
WOD (3 Rounds for reps)
Mixed Pacing Intervals:
One set every 5 minutes x 3 sets
One set every 5 minutes x 3 sets
400/320m Row @ close to 2k effort
15 Wall Balls @9/6
10 Box Jump Overs @24/20", Open Standard w/ step down
Note: Goal is to stay at about 85-90% effort for this with perfectly even splits
Cooldown
Cooldown
10 Cat-Cows w/ deep inhale on cow/exhale on cat portions
Lax Ball Roll on chest/shoulder x :90 sec per side
Lax Ball Roll on chest/shoulder x :90 sec per side
Strict pull up; 3 reps emom x 10
– Advanced: Strict CTB
– Intermediate: strict Pull-Ups. Band assisted as needed
– Beginner: Ring row