22. November 2023
Nov
22
CrossFit – Wed, Nov 22
Warm-Up
Warm-Up
– 400/500 m row
– 10 Deadlifts @max. 30/40
Then
Line Drill – 7 m Each Drill
– Knee Hug March
– Lunge to Lizard
– Single leg RDL to Kick
– Lateral Lunge w Jump
– Hurdle Walk Overs
– Butt Kicks
– 10 Deadlifts
+
Between Strength & WOD, as WOD-Prep
2 sets
– 100m Jog
– :20 Passive bar hang
– 1 Wall Walk
– 10 Push-Ups (2. rd: 5-8 HSPUs or scaling variation)
Strength / Skill
Deadlift (Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 85%
Rest 2 minutes between sets)
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 85%
Rest 2 minutes between sets)
Deadlift (EMOM 3 minutes
Max Deadlifts for 20 seconds @ 55-60%)
Max Deadlifts for 20 seconds @ 55-60%)
WoD
Running Gymnast (AMRAP – Reps)
2 sets:
3 minute running clock:
– 400m run buy in
– Amrap Toes to Bar in remaining time
Rest 1 minute
3 minute running clock:
– 400m run buy in
– Amrap HSPU in remaining time
Rest 1 minute
Cooldown / Cashout
Static Stretch
1:00/side forearm on Rig Chest stretch
+
1:00/side Thread the needle stretch
