26. März 2024
Mrz
26
CrossFit – Tue, Mar 26
Warm-Up
Warm-Up
Strength/Skill
Ring Muscle Up Negative (AMRAP – Reps)
10 min AMRAP for Quality:
-1 Strict Ring Muscle Up Negative
Advanced perform
– Negative Elevator Strict Ring Muscle Up
Scaled perform
– 1-2 False Grip Lean Away Pull-Up Eccentric Only + 1-2 Negative Body
Lever on Rings
WoD
Five Alarm (Time)
4 Rounds for Time:
-Run 400 meters
-15 Burpee To Target
-15 Toes to Bars
Time Cap: 20 minutes
Cool Down/Cashout
Core Cashout
2 alternating sets of:
D1.
Side Plank s for 1 minute
e/s
Rest as needed
D2.
10 Single Arm Thoracic Hip Bridges
e/s
Rest as needed
D3.
Supinated Grip Passive Hang for 30 seconds
Rest as needed
Line Drill – 8m Each Drill
-Knee Hug March
-Lunge to Lizard
-Inchworms
-Lateral Duck Unders
-200m Run @warm up pace
+
2 sets
-5/side Box step ups
-10 Scap pull ups
-5 arch to hollow Swings