22. Mai 2023
Mai
22
CrossFit – Mon, May 22
Warm-Up
Warm-Up
3 Sets
200m Jog
10 Scap Pull ups
5 Ring Rows
200m Jog
10 Scap Pull ups
5 Ring Rows
+
5 min AMRAP OHS Prep
Prayer Stretch w/PVC – 60 seconds
Bottom of Squat Thoracic Rotations: 10 reps/side
Bottom of Squat Loaded Ankle Stretches: 30 sec/side – using plate for loading
Strength / Skill
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"
WoD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
OHS @ 42,5/30
Cooldown
Cooldown
2 min on any machine @ easy/nasal breathing pace
2 min Childs Pose – Focus on Deep Belly Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Foam Roll Quads – Deep Breaths, let legs ""melt"" into roller
2 min on any machine @ easy/nasal breathing pace
2 min Childs Pose – Focus on Deep Belly Breaths
2 min on any machine @ easy/nasal breathing pace
2 min Foam Roll Quads – Deep Breaths, let legs ""melt"" into roller
2 min on any machine @ easy/nasal breathing pace
3 Weighted Pull-Ups @ Max Load
*Build to a 3 RM in 4-5 sets
– We are building to a 3RM pull up with a pronated grip and full dead stop at the bottom. – This will be one of our test/retest strength pieces for this cycle.