22. Januar 2024
Jan
22
CrossFit – Mon, Jan 22
Warm-Up
Warm-Up
3 sets
-15 PVC Passthroughs
-10 Squat thoracic rotations (5/side)
-5 Squat to Push up Transitions, Step or jump back
+
Strength Prep (build up)
Every :90
4 sets
Set 1 – 8 Front Squats – empty bar
Set 2 – 6 Front Squats – 40-50%
Set 3&4 – 4 Front Squats – 55-65%
Strength / Skill
Front Squat (Within 15 minutes:
4 Front Squats @ Max Load)
4 Front Squats @ Max Load)
WoD
Shoebox (Time)
4 Rounds for Time:
– 9 Knees To Elbows
– 13 Shoulder to Overheads @ 45/30 kg
– 17 Wall Ball Shots
Time Cap: 12 minutes
Cooldown / Cashout
Seated Banded Tib Raise
