28. April 2023
Apr
28
CrossFit – Fri, Apr 28
Parking situation in the morning: please do not use the parking area on the other side of the street. This area is needed by the Handelskammer for their students.
Warm-Up
Warm-Up
Progressive Row:
100m @easy pace
100m @mod Pace
100m @hard pace
100m @mod Pace
100m @easy pace
100m @easy pace
100m @mod Pace
100m @hard pace
100m @mod Pace
100m @easy pace
+
2 Sets:
10 Scap pull ups
5/side Goblet Reverse Lunge
10 Hollow Body Rocks
10 Goblet Good Mornings
Strength / Skill
Chin-ups (3 x Max Chin up (supinated grip strict pull up)*AMRAP (-2))
Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.
Close Grip Overhead Squats for 30 seconds (Max Close Grip Overhead Squats for 30 seconds @ 35-50%)
3 alternating sets of:
A1) Max Chin up (supinated grip strict pull up)*AMRAP (-2)
– band assist as needed to get a minimum of 4 reps on the strict pull ups
Rest as needed
A2. Max Close Grip Overhead Squats for 30 seconds @ 35-50%
Rest 1 minute
WoD
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Re-Test Open WOD 23.1 (14.4)
95lb = 43
135lb = 62
Cooldown
Cooldown
Foam Roll Low Back/Hips x 2:00
+
Pigeon Stretch x 1:00/side
+
90/90 Hip Stretch x 1:00/side
+
Pigeon Stretch x 1:00/side
+
90/90 Hip Stretch x 1:00/side
3 alternating sets of:
A1) Max Chin up (supinated grip strict pull up)*AMRAP (-2)
– band assist as needed to get a minimum of 4 reps on the strict pull ups
Rest as needed
A2. Max Close Grip Overhead Squats for 30 seconds @ 35-50%
Rest 1 minute