23. Oktober 2023
Okt
23
CrossFit – Mon, Oct 23
Warm-Up
Warm-Up
EMOM 4:
Min 1 – AMRAP in :30 – Side to side Line hops
Min 2 – AMRAP in :30 No push up burpees
+
2 sets:
– PVC Front Rack Stretch x :30/side
– Groiner Stretch x :20/side
– Cossack Squat x 5/side
– PVC Tempo Front Squat x 5 reps @3232 tempo
+
Optional Workout Prep:
3-2-1
– Power Snatch
– Bar facing burpees
Strength / Skill
Thruster (1 Barbell Thruster @ Max Load)
WoD
High Voltage (Time)
"High Voltage"
21-15-9 Reps for Time:
Power Snatch @ 35/25
Bar Facing Burpee
21-15-9 Reps for Time:
Power Snatch @ 35/25
Bar Facing Burpee
Time Cap: 7 minutes
Cooldown / Cashout
Bottoms Up Shrimp Squats
2 alternating sets of:
A1. 8 Bottoms Up Shrimp Squats e/s
Rest 30 seconds
A2. 8 Elbow/knee Side Plank Lateral Leg Lifts
Rest as needed
Elbow/Knee Side Plank Lateral Leg Lifts
2 alternating sets of:
A1. 8 Bottoms Up Shrimp Squats e/s
Rest 30 seconds
A2. 8 Elbow/knee Side Plank Lateral Leg Lifts
Rest as needed
Work up to a 1 RM from the floor