25. Oktober 2023
Okt
25
CrossFit – Wed, Oct 25
Warm-Up
Warm-Up
2 Sets
– 5/side Couch Stretch T-spine Rotations
– 5 Inchworms
– 10 Empty bar back Squats
– 5 Tempo Push ups @ 31X1 tempo
+
Back Squat Prep:
8 Reps @ 40%
6 reps @ 50-60%
Strength / Skill
Back Squat (Weight)
WoD
Goblet of Fire (AMRAP – Rounds and Reps)
AMRAP 9 minutes:
– 12 Goblet Squats @ 22,5/16 kg
– 10 Hand Release Push-Ups
– 8 Goblet Step Ups 50cm @ 22,5/16 kg
Scaling:
– Scale weight of DB to 15/12.5kg
– Scale HR Push ups to On knee push ups.
Cooldown / Cashout
Cashout (AMRAP – Rounds)
AMRAP 10 min:
– 10 Single leg GHD Hip Extensions/side
– 5 Band Assisted Sissy Squats
– 3 Crossunder Lunges
Set 1 – 5 reps @ 70%
Set 2 – 5 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 1 rep @ 90+%
Set 5 – 1 rep @ 90+%
Set 6 – 1 rep @ 90+%
Rest as needed