24. März 2023
Mrz
24
CrossFit – Fri, Mar 24
Warm-Up
Warm-Up
Tabata :20 on/:10 off x 3 rounds rotating through movements*:
1. Bike
2. Groiner Stretch (:10/side)
3. Hand Release Push ups w/ full pause at top
4. PVC OHS @2222
1. Bike
2. Groiner Stretch (:10/side)
3. Hand Release Push ups w/ full pause at top
4. PVC OHS @2222
*start at different stations
Strength / Skill
Bench Press (Build to 85% 1RM Bench Press*
*Between each set of bench press, do 10 banded pass through + 5 kb goblet squats)
Overhead Squat (Build to 85% 1RM OHS)
In 20 minutes:
Build to 85% 1RM Bench Press*
then…
Build to 85% 1RM OHS
*Between each set of bench press, do 10 banded pass through + 5 kb goblet squats
WoD
Break It Up (AMRAP – Rounds and Reps)
"Break It Up"
3 x 4 minute AMRAP
16 jump switch lunge i/t
12/9 cal bike*
8 med ball sit ups
3 x 4 minute AMRAP
16 jump switch lunge i/t
12/9 cal bike*
8 med ball sit ups
rest 1 min
– pick up where you left off
* or 15/12 row, ski or C2-Bike
Cooldown
Cooldown
Tempo Box Breathing:
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 4 sec slow/controlled exhale, 4 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe through belly.
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 4 sec slow/controlled exhale, 4 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe through belly.
In 20 minutes:
Build to 85% 1RM Bench Press*
then…
Build to 85% 1RM OHS
*Between each set of bench press, do 10 banded pass through + 5 kb goblet squats