26. August 2023
Aug
26
CrossFit – Sat, Aug 26
Warm-Up
Warm-Up
2:00 machine of choice
Then
3 sets
10 Single DB RDL
5/side One arm DB shoulder Press
10 Scap pull ups / arch to hollow Swings / Kipping knee raises*
Then
3 sets
10 Single DB RDL
5/side One arm DB shoulder Press
10 Scap pull ups / arch to hollow Swings / Kipping knee raises*
Strength / Skill
Bent Over Barbell Row (4 sets of 8-10 reps
Rest 90 seconds between sets
*2 RiR)
Rest 90 seconds between sets
*2 RiR)
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Bent Over Barbell Row
https://youtu.be/TJiouaKew_k
Landmine Meadows Row (3 sets of 10-12 reps e/s
Rest 1 minute between sets
*8/10 RPE)
Rest 1 minute between sets
*8/10 RPE)
WoD
TTT Throwdown (Time)
"TTT Throwdown"
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Double Dumbbell Power Snatch @2×22,5/15
Toes to Bar
Time Cap: 12 minutes
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Double Dumbbell Power Snatch @2×22,5/15
Toes to Bar
Time Cap: 12 minutes
Cooldown / Cashout
Cooldown
5 min Foam Roll – Head to Toe
*Focus on deep inhales & exhales allowing muscle bellys to "melt" over foam roller to get deep
into tissues.
*Focus on deep inhales & exhales allowing muscle bellys to "melt" over foam roller to get deep
into tissues.
