24. April 2023
Apr
24
CrossFit – Mon, Apr 24
Warm-Up
Warm-Up
Pigeon Stretch x 60 sec per side
Then EMOM10
1 – 5 Horse stance Squat + 10 Scap pull ups
2 – 5 hand release Push ups + 5 inch worm with Shoulder taps
Then EMOM10
1 – 5 Horse stance Squat + 10 Scap pull ups
2 – 5 hand release Push ups + 5 inch worm with Shoulder taps
Strength / Skill
Shoulder Press (Shoulder Press
*build each set to a heavy double for the day, following tempo
*build each set to a heavy double for the day, following tempo
Set 1 – 8 reps
Set 2 – 6 reps
Set 3 – 4 reps
Set 4 – 4 reps
…
Rest 2 minutes between sets)
Tempo Front-Squats (2020) (Every minute, for 5 minutes (5 sets):
Max Front Squats for 20 seconds @ 40% (2020 tempo))
Max Front Squats for 20 seconds @ 40% (2020 tempo))
Strength (A-B) On a 20:00 clock
A) Shoulder Press
Set 1 – 8 reps
Set 2 – 6 reps
Set 3 – 4 reps
Set 4 – 4 reps
Rest 2 minutes between sets
*build each set to a heavy double for the day, following tempo
Score: last set of 2 reps with heavy weight.
B) Every minute, for 5 minutes (5 sets):
Max Front Squats for 20 seconds @ 40% (2020 tempo)
WoD
I Was Inverted (Time)
"I Was Inverted"
For time:
2 rounds:
4 wall walks
8 shuttle runs
12 CTB pull ups
into:
2 rounds
12 kipping hspu
8 shuttle runs
4 bar muscle ups
For time:
2 rounds:
4 wall walks
8 shuttle runs
12 CTB pull ups
into:
2 rounds
12 kipping hspu
8 shuttle runs
4 bar muscle ups
Time Cap – 11 minutes
Cooldown
Cooldown
5 min Easy Walk/Machine Cooldown
+
2:00 Hand elevated Child’s pose
+
2:00 Hand elevated Child’s pose
Strength (A-B) On a 20:00 clock
A) Shoulder Press
Set 1 – 8 reps
Set 2 – 6 reps
Set 3 – 4 reps
Set 4 – 4 reps
Rest 2 minutes between sets
*build each set to a heavy double for the day, following tempo
Score: last set of 2 reps with heavy weight.
B)Every minute, for 5 minutes (5 sets):
Max Front Squats for 20 seconds @ 40% (2020 tempo)