22. September 2023
Sep
22
CrossFit – Fri, Sep 22
Warm-Up
Warm-Up
2 Sets
1:00 Bike
10 banded pull aparts
7,5 m./side Single Arm DB OH Carry
1 Wall Walk + :15 Chest to wall HS Hold
1:00 Bike
10 banded pull aparts
7,5 m./side Single Arm DB OH Carry
1 Wall Walk + :15 Chest to wall HS Hold
Strength / Skill
Kipping HSPU skill 1
Kipping HSPU skill:
10-15 min Kip HSPU Tech Work/Drills:
2 sets:
8-10 Floor Leg Drives
8-10 Wall Leg Drives
*rotate in stations to practice timing of leg drive/balance/strong base of support while inverted.
10-15 min Kip HSPU Tech Work/Drills:
2 sets:
8-10 Floor Leg Drives
8-10 Wall Leg Drives
*rotate in stations to practice timing of leg drive/balance/strong base of support while inverted.
Kipping HSPU skill 2 (Max reps)
Every 3 min x 2 sets of each – alternating sets:
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)
WoD
Triple Dozen (Time)
"Triple Dozen"
4 Rounds for Time:
Echo Bike 12/9 calories // row 15/12 calories
12 Toes to Bars
12 Dumbbell Alternating Power Snatches @22,5/15
4 Rounds for Time:
Echo Bike 12/9 calories // row 15/12 calories
12 Toes to Bars
12 Dumbbell Alternating Power Snatches @22,5/15
Cooldown / Cashout
Gliding Leg Curls (3 sets x 8-10 reps with slow controlled tempo
*Try not to use momentum, drive heels into box to pull with hamstrings
Rest as needed)
*Try not to use momentum, drive heels into box to pull with hamstrings
Rest as needed)
Kipping HSPU skill 2 (Max reps)
Every 3 min x 2 sets of each – alternating sets:
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)
Skill:
Kipping HSPU skill:
10-15 min Kip HSPU Tech Work/Drills:
2 sets:
8-10 Floor Leg Drives
8-10 Wall Leg Drives
*rotate in stations to practice timing of leg drive/balance/strong base of support while inverted.
+
Every 3 min x 2 sets of each – alternating sets:
Set 1 – AMRAP Wall Facing HSPU’s (-1)
Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1)