22. August 2023
Aug
22
CrossFit – Tue, Aug 22
Warm-Up
Warm-Up
EMOMx 8 minutes
Min 1 – Bike x :45
Min 2 – Hollow Body Hold x :30
Min 3 – Row x :45
Min 4 – Plank Hold x :30
Min 1 – Bike x :45
Min 2 – Hollow Body Hold x :30
Min 3 – Row x :45
Min 4 – Plank Hold x :30
Strength / Skill
Tuck-Rocks (Accumulate 50 tuck-rocks for quality
*elbows stay in contact with knees, ball up as tight as possible)
*elbows stay in contact with knees, ball up as tight as possible)
Standing Pike Stretch (4 sets x 30 sec Hold/ 1 minute rest
*Aim for legs straight
*score: weight = bw or kg loading)
*Aim for legs straight
*score: weight = bw or kg loading)
Compression Strength
Accumulate 50 tuck-rocks for quality
*elbows stay in contact with knees, ball up as tight as possible
+
Standing Pike Stretch (optional loading):
4 sets x 30 sec Hold/ 1 minute rest
*Aim for legs straight
WoD
Like to Ride My Bicycle (2 Rounds for reps)
"I Like to Ride My Bicycle"
2 sets:
2000/1600m Row @ 30min effort
25/20 Cal Echo Bike for Time
–rest 2 minutes between sets —
2 sets:
2000/1600m Row @ 30min effort
25/20 Cal Echo Bike for Time
–rest 2 minutes between sets —
score: time on the bike for each rd
Cooldown / Cashout
Cooldown
Perform 30 Slow Deep Inhales/Exhales in each of the following positions:
Standing straddle Forward Fold
Seated 90/90 Forward Fold/Side
Standing straddle Forward Fold
Seated 90/90 Forward Fold/Side
Compression Strength
Accumulate 50 tuck-rocks for quality
*elbows stay in contact with knees, ball up as tight as possible
+
Standing Pike Stretch (optional loading):
4 sets x 30 sec Hold/ 1 minute rest
*Aim for legs straight