26. September 2023
Sep
26
CrossFit – Tue, Sep 26
Hyrox Event on Saturday, 30th of September.
Briefing starts at 9.30 – first heat at 10 AM.
Briefing starts at 9.30 – first heat at 10 AM.
Warm-Up
Warm-Up
3 Sets
1:00 Row
:30 Penguin jumps (start with singles progress to doubles)
10 Scap pull ups
:15 Hollow Body Hold
1:00 Row
:30 Penguin jumps (start with singles progress to doubles)
10 Scap pull ups
:15 Hollow Body Hold
Strength / Skill
Hollow Body Hold Straight Arm Band Lat Pull Downs (3 x 10 Hollow Body Hold Straight Arm Band Lat Pull Downs
scoring:
red band = 1
black band = 2
blue band = 3
violet band = 4
green band = 5)
scoring:
red band = 1
black band = 2
blue band = 3
violet band = 4
green band = 5
red band = 1
black band = 2
blue band = 3
violet band = 4
green band = 5
Hollow Arch Drill Against Boxes
A1. 10 Hollow Body Hold Straight Arm Band Lat Pull Downs
Rest 90 seconds
A2. 5-10 Hollow Arch Drill Against Boxes
Rest 90 seconds
Strength Part 2 (Time)
Strength Part 2
For Time:
10 chin-ups
Chin Over The Bar Hold for 30 seconds
50 Bent-Over Barbell Rows @20/15
For Time:
10 chin-ups
Chin Over The Bar Hold for 30 seconds
50 Bent-Over Barbell Rows @20/15
Time Cap: 7 minutes
*bar to chest on rows
*Use a band for strict pull-ups to complete in 2-3 total sets.
WoD
Crescendo (AMRAP – Rounds and Reps)
"Crescendo"
14 minute ascending AMRAP:
30 double unders
10 V-ups
5 cal row
—
60 double unders
20 V-ups
10 cal row
—
90 double unders
30 V-ups
15 cal row
—
Adding 30 double unders and, 10 v-ups, and 5 cal row each round
14 minute ascending AMRAP:
30 double unders
10 V-ups
5 cal row
—
60 double unders
20 V-ups
10 cal row
—
90 double unders
30 V-ups
15 cal row
—
Adding 30 double unders and, 10 v-ups, and 5 cal row each round
Cooldown / Cashout
Prone Incline Bench DB Butterfly Laterals (3 x 7 Prone Incline Bench DB Butterfly Laterals
*7 reps/side
*2 RiR)
*7 reps/side
*2 RiR)
3 sets
A1. 7 Prone Incline Bench DB Butterfly Laterals
*7 reps/side
*2 RiR
Rest 45 seconds
A2. 10-12 Barbell Front Raises
*slight bend in elbows to target delts
Rest 45 seconds
Barbell Front Raises (3 x 10-12 Barbell Front Raises)
3 sets
A1. 7 Prone Incline Bench DB Butterfly Laterals
*7 reps/side
*2 RiR
Rest 45 seconds
A2. 10-12 Barbell Front Raises
*slight bend in elbows to target delts
Rest 45 seconds
A1. 10 Hollow Body Hold Straight Arm Band Lat Pull Downs
Rest 90 seconds
A2. 5-10 Hollow Arch Drill Against Boxes
Rest 90 seconds