24. Juni 2023
Jun
24
CrossFit – Sat, Jun 24
Warm-Up
Warm-Up
Bounding prep
2 rounds:
20 seconds pogo hops
10 seconds rest
20 seconds speed steps
10 seconds rest
20 seconds penguin hops/ timing drill (jump and tap thighs twice each jump)
Rest as needed between rounds
2 rounds:
20 seconds pogo hops
10 seconds rest
20 seconds speed steps
10 seconds rest
20 seconds penguin hops/ timing drill (jump and tap thighs twice each jump)
Rest as needed between rounds
+
3 Sets with partner
Partner 1 – 10 Burpees
Partner 2 – 10/side Single arm DB Strict Press
*Switch once both partners are done until each has done both stations 3 times
WoD
Boulder Shoulders (Time)
"Boulder Shoulders"
30 Rounds for Time:
2 Devil’s Presses @22,5/15
6 Dual Dumbbell Shoulder to Overheads
24 Double-Unders
30 Rounds for Time:
2 Devil’s Presses @22,5/15
6 Dual Dumbbell Shoulder to Overheads
24 Double-Unders
Time Cap: 26 minutes
*You go, I go full rounds with partner (15 rounds each)
Strength / Skill
Close Grip Bench Press (Set 1 – 4-5 reps @ 65-75%
Set 2 – 4-5 reps @ 65-75%
Set 3 – 2-3 reps @ 75-85%
Set 4 – 2-3 reps @ 75-85%
Rest as needed)
Set 2 – 4-5 reps @ 65-75%
Set 3 – 2-3 reps @ 75-85%
Set 4 – 2-3 reps @ 75-85%
Rest as needed)
– The close grip bench press will target the triceps more than a more traditional grip.
– You should still hold yourself to movement standards with the hips staying on the bench.
– Expect weight to be more challenging than a traditional bench press.
– You should still hold yourself to movement standards with the hips staying on the bench.
– Expect weight to be more challenging than a traditional bench press.
Cooldown / Cashout
Cashout
Last one standing Forearm Plank Hold
AMRAP x 5 minutes
1 max set Forearm Plank Hold
AMRAP x 5 minutes
1 max set Forearm Plank Hold
*Set ends if coach judges that hips droop too much
**After someone fails they rest :30 and continue until the 5 min cap
