25. August 2023
Aug
25
CrossFit – Fri, Aug 25
Warm-Up
Warm-Up
200m Jog
:30/side Pigeon Pose
:30 Overhead lat stretch on wall
:30/side Pigeon Pose
:30 Overhead lat stretch on wall
+
2 sets:
10 reps/side Squatting Quad Ankle Rocks
8 reps Barbell Kang Squats
8 reps BTN Snatch Grip Push Presses
2 reps Tempo OHS @ 3333
1 rep 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2" off ground
Rest as needed, then repeat
Strength / Skill
Snatch (1 Snatch @ 90%)
Snatch Pull (3 sets of 1 rep @ 95-105%
Rest 1 minute between sets)
Rest 1 minute between sets)
WoD
Inversion Immersion (AMRAP – Rounds and Reps)
"Inversion Immersion"
As Many Rounds and Reps as possible in 12 minutes:
Run 200 meters
5 Wall Walks
Run 200 meters
15 Kipping Handstand Push-Ups
Run 200 meters
15 Strict Handstand Push-Ups
As Many Rounds and Reps as possible in 12 minutes:
Run 200 meters
5 Wall Walks
Run 200 meters
15 Kipping Handstand Push-Ups
Run 200 meters
15 Strict Handstand Push-Ups
Cooldown / Cashout
GHD Hip Extension (8-10 reps x 4 sets
rest 1-2 min)
rest 1-2 min)
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
– slow & controlled tempo working full
spinal flexion w/ good hinge at hips
Build to 90%; if successful, move to 95%, otherwise drop and do 5 singles @ 65-70% Working speed;
rest as needed for quality – 15 min cap on total working time here.