27. Juli 2023
Jul
27
CrossFit – Thu, Jul 27
Warm-Up
Warm-Up
6:00 Row
*Every 2 min including 0 get off the rower and perform:
20 Single unders
10 Hollow Rocks
*Every 2 min including 0 get off the rower and perform:
20 Single unders
10 Hollow Rocks
Strength / Skill
V-Hold for Max Duration (Time)
V-Hold for Max Duration
Establish a max time V-up hold with the following requirements:
a) begin in a hollow body position – go into a V-up
b) feet touching
c) knees locked out (or as close to as possible)
d) elbows in contact with knees
Establish a max time V-up hold with the following requirements:
a) begin in a hollow body position – go into a V-up
b) feet touching
c) knees locked out (or as close to as possible)
d) elbows in contact with knees
Tuck-Rocks (Max reps)
WoD
Negative Splits (Time)
"Negative Splits"
5 Rounds for Time:
Row 40/32 calories
60 Double-Unders
5 Rounds for Time:
Row 40/32 calories
60 Double-Unders
Rest 1 minute between each round
Time Cap: 24 minutes
*increasing pace per interval
*Goal: Set 1 to be complete in 4:00 or less then increase pace per round from there
Cooldown / Cashout
Cashout
Scap Stability
Banded Pull apart series
10 reps Palms Down
10 reps Palms up
10 reps/side Diagonal
10 reps Overhead
10 Reps Passthroughs
Banded Pull apart series
10 reps Palms Down
10 reps Palms up
10 reps/side Diagonal
10 reps Overhead
10 Reps Passthroughs
For Quality:
Accumulate 40 tuck-rocks for quality – elbows stay in contact with knees