22. Dezember 2023
Dez
22
CrossFit – Fri, Dec 22
Warm-Up
Warm-Up
– 2:00 Shuttle runs @ warm up pace
+
3 sets
– 1:00 Feet on wall thoracic extensions (add plate if good control)
– 10 PVC Passthroughs
– 10/side Squatting Quad ankle rocks
– 5 RNT OHS with pause in bottom position
Strength / Skill
Overhead Squat (1 Overhead Squat @ Max Load)
WoD
Icky Shuffle (Time)
8 minute ascending ladder by 2s:
– 2 dual DB alternating front rack reverse lunge steps @ 22.5/15kg
– 2 dual DB thrusters @ 22.5/15kg
4,4,6,6,8,8 etc.
after every set of thrusters, perform 4 shuttle runs
Cooldown / Cashout
GHD Sorenson Hold Y-T-W’s (Checkmark)
12-15 reps x 3 sets
Rest 1 min
alternating through each position,
either unloaded or very light plates/db’s
Alternative: Y-T-W mit Brust gegen Schrägbank durchführen oder im Stand.
Ausgangsposition Stand:
Füße hüftbreit, Knie leicht gebeugt, Hüfte nach hinten geschoben, Oberkörper vorgebeugt.