23. Dezember 2023
Dez
23
CrossFit – Sat, Dec 23
Warm-Up
Warm-Up
3 sets
– 15 single KB Romanian deadlifts
– 10 arch to hollow Swings
– 5/side box step ups
+
Workout Prep:
Accumulate 3-5 TTB Complexes as technique prep
1 arch to hollow Swing + 1 Kipping knee to chest + 1 TTB + 1 Kipping knee to chest + 1 kip swing
Strength / Skill
Banded Deadlifts (6 sets of 4 reps
Rest 45 seconds between sets)
Rest 45 seconds between sets)
WoD
Mortal Kombat (AMRAP – Rounds)
Partner 1 vs Partner 2
2 rounds:
P1 performs 3 minute AMRAP:
– 15 russian KBS @ 24/16kg
– 12 toes to bar
9 Hand release push ups
During 3 minute AMRAP, P2 rows for max cals
Rest 2 minutes
P2 performs 3 minute AMRAP:
– 15 russian KBS @ 24/16kg
– 12 toes to bar
– 9 Hand release push ups
During 3 minute AMRAP, P1 rows for max cals
Rest 2 minutes
Cooldown / Cashout
supinated deadhang
Accumulate 2:00 supinated deadhang
Rest as needed
bodyweight Glute Bridge marches
Accumulate 2:00 bodyweight Glute Bridge marches
Rest as needed
