25. Mai 2023
Mai
25
CrossFit – Thu, May 25
Warm-Up
Warm-Up
4 Sets
:20 Line hops front to back
:20 Line Hops Side to Side
5/side Cossack Squats
10 KB Romanian deadlifts
:20 Line hops front to back
:20 Line Hops Side to Side
5/side Cossack Squats
10 KB Romanian deadlifts
Strength / Skill
Hips Banded Russian Kettlebell swings (4 x 10 Hips Banded Russian Kettlebell swings)
Bulgarian Ring Rows (Bodyweight) (8-10 Bulgarian Ring Rows)
Score:
weight = 0
weight = 0
4 alternating setsof:
A1) 10Hips Banded Russian Kettlebell swings
Rest 1 minute
A2) 8-10Bulgarian Ring Rows
Rest 1 minute
The suggested weight is 24/16kg for KB Swings.
Attach a band to add some extra resistance.
Adjust your foot placement on the ring row to make it appropriately challenging.
WoD
Rev the Engine (AMRAP – Rounds and Reps)
"Rev the Engine"
As Many Rounds and Reps as possible in 15 minutes:
30 Double-Unders
10 Wall Ball Shots
10 Dumbbell Snatches @ 22,5/15
As Many Rounds and Reps as possible in 15 minutes:
30 Double-Unders
10 Wall Ball Shots
10 Dumbbell Snatches @ 22,5/15
Cooldown
Cash-Out (Time)
Grip Strength:
Supinated dead bar Hang: Accumulate 2 minutes; break as needed
Supinated dead bar Hang: Accumulate 2 minutes; break as needed
Score:
time of longest hold
4 alternating setsof:
A1) 10Hips Banded Russian Kettlebell swings
Rest 1 minute
A2) 8-10Bulgarian Ring Rows
Rest 1 minute
The suggested weight is 24/16kg for KB Swings.
Attach a band to add some extra resistance.
Adjust your foot placement on the ring row to make it appropriately challenging.