24. Juni 2024
Juni
24
CrossFit – Mon, Jun 24
Warm-Up
Warm-Up
QUICK RUNNING DRILLS*
Dynamic Knee Hug
Dynamic Hamstring Scoop
Toe Walk
Heel Walk
High Knees
Butt Kickers
*7,5 m. out and back
Into…
AMRAP x 5 MINUTES
100m Run
6 Burpees
6 Barbell RDLs
6 High Hang Muscle Cleans
Strength – All
Power Clean (EMOM x 7 MINUTES
Build to a Heavy 2-Rep Power Clean*)
Workout – Performance
3 ROUNDS FOR TIME (Time)
800m Run
20 Burpees to Target*
10 Power Cleans (185/135)
*Target is 6″ Above Standing Reach.
(Score is Time)
KG BB: (85/60)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
800m Run
20 Burpees
10 Power Clean (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)
*Reps must be Touch and Go.
(Score is Weight)