26. Januar 2024
Jan
26
CrossFit – Fri, Jan 26
Warm-Up
Warm-Up
3 Sets
-10 Wrist Rocks side to side
10 Scap Push-ups
-10 Empty barbell Good mornings
-5×1 Hang Muscle clean + 1 shoulder press (empty bar)
+
Workout Prep
2 Rounds
-3 HSPU
-1-2 Power Cleans
Rest :30 between rounds
Strength / Skill
Shoulder Press (Every 2 minutes, for 8 minutes (4 sets):
3 Shoulder Presses (30X0 tempo))
3 Shoulder Presses (30X0 tempo))
WoD
Open Workout 15.4 (AMRAP – Rounds)
AMRAP in 8 minutes of:
-3 handstand push-ups
-3 cleans
-6 handstand push-ups
-3 cleans
-9 handstand push-ups
-3 cleans
-12 handstand push-ups
-6 cleans
-15 handstand push-ups
-6 cleans
-18 handstand push-ups
-6 cleans
-21 handstand push-ups
-9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Cooldown / Cashout
Core Cashout
3 alternating sets, with no rest between sets of:
A1. 10 Russian Twists
10/side each set
A2. Side Star Plank Hold for 10 seconds
