24. Februar 2024
Feb
24
CrossFit – Sat, Feb 24
Warm-Up
Warm-Up
2 sets
-:30 Overhead lat stretch on wall
-:20 Hollow Body Hold
-10 Bear Hug Kang Squats (medball)
-5 Max Height Wallballs
+
1 set x 5-8 reps each movement:
– PVC Passthrough
– BTN Elbow Pumps
– BTN Strict Press in split Jerk stance
– Push Press
– Push Jerk
– Pressing Split Jerk
– Split Jerk
Strength / Skill
Split Jerk (Every 2 minutes, for 8 minutes (4 sets):
Split Jerk
Set 1: 3 reps @ 75%
Split Jerk
Set 1: 3 reps @ 75%
Set 2: 2 reps @ 80-83%
Set 3: 3 reps @77%
Set 4: 2 reps @ 83-85%)
WoD
Just the Two of Us (AMRAP – Rounds and Reps)
20 minute AMRAP with partner:
-10 wall walks while partner holds dual DB farmer carry hold
-20 synchronized goblet squats 22.5/15kg
-30 Chest to bar while partner holds dual DB overhead hold
Cooldown / Cashout
Resistance Band Cashout
3 alternating sets of:
A1. 10 Banded Cuban Presses
very light band, slow and controlled
Rest 30 seconds
A2. 10 Standing Banded External Rotations
10/side
very light band, slow and controlled
Rest as needed
