24. August 2024
Aug.
24
CrossFit – Sat, Aug 24
The Weightlifting Shop as a guest in the box!
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
Warm-Up
Warm-Up
2 ROUNDS – GENERAL WARM-UP
6 Scap Pull-Ups
6 Kip Swings
6 Kang Squats
6 Alt. Box Step-Over*
Into…
2 ROUNDS – BARBELL SPECIFIC WARM-UP
7 Barbell RDL
7 Barbell Bent Over Row
7 Barbell Muscle Clean
10 Alt. Back Rack Elbow Punches
*On the 2nd round, switch to Alt. Box Jump Overs
Strength – All
Power Clean (ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
)
Build to a Heavy 2-Rep TNG Power Clean
)
Workout of the Week – Performance
„SUPERSONIC“ (Time)
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
KG BB: (90/65)
Workout of the Week – Fitness
„SUPERSONIC (FITNESS)“ (Time)
20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*
*Option for Jumping C2B Pull-Ups
(Score is Time)
KG BB: (65/45)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bars or Pull-Ups
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
(Score is Weight)