27. Mai 2023
Mai
27
CrossFit – Sat, May 27
Warm-Up
Warm-Up
With partner:
2 Sets with a partner
Partner 1 – Accumulate cals on Bike
Partner 2 – Perform 2 Rounds
10 PVC Passthroughs
5 PVC Zombie Squats @2020 tempo
:10-15 Rope Dead hang
2 Sets with a partner
Partner 1 – Accumulate cals on Bike
Partner 2 – Perform 2 Rounds
10 PVC Passthroughs
5 PVC Zombie Squats @2020 tempo
:10-15 Rope Dead hang
*Once partner 2 is finished switch until both partners have done each station twice
Strength / Skill
Rope climb technique coaching
EMOM x12:
Rope climb technique coaching :
Min 1: Open hand hang from rope to work on foot clamp
Min 2: Rope squat to stand to work on using the legs as the primary mover
Min 3: Rope climb to 2-3 feet below the target height for the day
Rope climb technique coaching :
Min 1: Open hand hang from rope to work on foot clamp
Min 2: Rope squat to stand to work on using the legs as the primary mover
Min 3: Rope climb to 2-3 feet below the target height for the day
WoD
Get up to Get Down (Time)
"Get up to Get Down"
20 Rounds for Time:
Bike 8/6 calories
1 Rope Climb (4,57 m.)
6 Hang Squat Clean Thrusters @ 42,5/30
20 Rounds for Time:
Bike 8/6 calories
1 Rope Climb (4,57 m.)
6 Hang Squat Clean Thrusters @ 42,5/30
Time Cap: 30 minutes
*you go, I go format (10 rounds each)
Cooldown
Cooldown
2 sets for quality
60 sec backwards walk
60 sec wall sit
60 sec Couch Stretch/side
60 sec backwards walk
60 sec wall sit
60 sec Couch Stretch/side
