24. August 2023
Aug
24
CrossFit – Thu, Aug 24
Warm-Up
Warm-Up
Bounding Prep:
Bottom of Squat Heel Lifts x 10-12 reps
Speed Steps x 30-40 reps
Assisted Pogo Jumps to Unassisted Pogo Jumps x 10-20 assisted jumps into 10-20 unassisted
jumps
Depth Drops x 4-8 drops adjust catch position on each rep into 4-8 reactive depth drops
Rebounding Jumps to a plate or low box x 10-15 reps AFAP
Bottom of Squat Heel Lifts x 10-12 reps
Speed Steps x 30-40 reps
Assisted Pogo Jumps to Unassisted Pogo Jumps x 10-20 assisted jumps into 10-20 unassisted
jumps
Depth Drops x 4-8 drops adjust catch position on each rep into 4-8 reactive depth drops
Rebounding Jumps to a plate or low box x 10-15 reps AFAP
Strength / Skill
Rowing-Drills
Rowing Drills:
Pick Drill Warm-Up – 5 minutes
+
Rowing Force Curve Drill – 10 minutes
Pick Drill Warm-Up – 5 minutes
+
Rowing Force Curve Drill – 10 minutes
WoD
Jump! (Time)
"Jump!"
For time:
100 double unders
–rest 30 sec —
30 hang power snatches @35/25kg
–rest 30 sec —
50 box jump overs
–rest 30 sec —
30 hang clean and jerks @35/25kg
–rest 30 sec —
100 double unders
For time:
100 double unders
–rest 30 sec —
30 hang power snatches @35/25kg
–rest 30 sec —
50 box jump overs
–rest 30 sec —
30 hang clean and jerks @35/25kg
–rest 30 sec —
100 double unders
Cooldown / Cashout
Cooldown
2 Sets 10 Tibialis Raise
10 FHL Calf raise
10 KOT Calf Raise
10 FHL Calf raise
10 KOT Calf Raise
