23. März 2023
Mrz
23
CrossFit – Thu, Mar 23
Warm-Up
Warm-Up
3:00 working on PVC Timing Drill for Single Unders/Double Unders
Without Bounding (easier)
With bounding (harder)
Without Bounding (easier)
With bounding (harder)
+
2 Sets
20 Single Unders with focus on timing
15 Glute Bridges
10 Squat w/ thoracic rotation
Strength / Skill
Alternating Dumbbell Bench Presses (6-8 Alternating Dumbbell Bench Presses)
Bent-Over Dual-DB Seesaw-Row (6-8 Bent Over Dumbbell Seesaw Rows)
**Optional strength**
A. Bent over DB seesaw row; 6-8/arm x 3; rest 2:00
A. Bent over DB seesaw row; 6-8/arm x 3; rest 2:00
3 alternating sets of:
A1. 6-8 Alternating Dumbbell Bench Presses
No rest
A2. 6-8 Bent Over Dumbbell Seesaw Rows
Rest 1 minute
WoD
Bells and Whistles (Time)
"Bells and Whistles"
15 Rounds for Time:
4 Goblet Squats @ 24/16 kg
6 Kettlebell Swings @ 24/16 kg
24 Double-Unders
15 Rounds for Time:
4 Goblet Squats @ 24/16 kg
6 Kettlebell Swings @ 24/16 kg
24 Double-Unders
Time Cap: 20 minutes
Cooldown
Cooldown
2 Sets:
10 Tibialis Raise
10 FHL Calf raise
10 KOT Calf Raise
10 Tibialis Raise
10 FHL Calf raise
10 KOT Calf Raise
3 alternating sets of:
A1. 6-8 Alternating Dumbbell Bench Presses
No rest
A2. 6-8 Bent Over Dumbbell Seesaw Rows
Rest 1 minute