28. Februar 2023
Feb
28
CrossFit – Tue, Feb 28
Warm-Up
Warm-Up
9 min AMRAP @ controlled/warm up pace:
Stagger Stance KB Swings x 8/side
KB High Pull x 6/side
SA KB OH March in place x :30/side
Stagger Stance KB Swings x 8/side
KB High Pull x 6/side
SA KB OH March in place x :30/side
Strength / Skill
Skill (AMRAP – Reps)
**Re-Test**
EMOM 8 (alternating per minute)
Even: 5 small/tight kip swings + 3 ring row
Odd: 3 strict pull ups (use band assist) @ very easy effort
EMOM 8 (alternating per minute)
Even: 5 small/tight kip swings + 3 ring row
Odd: 3 strict pull ups (use band assist) @ very easy effort
+
***TEST DAY***
Pick one of the 4 tests
Skill test options
– Max hang from pull-up bar
– 5 rep max strict pull-ups
– Max unbroken kipping pull ups (chin over)
– Max unbroken kipping chest-to-bar
Scoring:
Every measure (time, weight, reps) counts as reps.
WoD
Boxing Bell (AMRAP – Rounds and Reps)
"Boxing Bell"
12 min amrap:
24 SA kb snatch 24/16kg
18 box jump overs 24/20in
12 KB box step ups (held however)
12 min amrap:
24 SA kb snatch 24/16kg
18 box jump overs 24/20in
12 KB box step ups (held however)
– switch arms on snatch every 3 reps
– step down on box jumps
Cool-Down
Cooldown
2 Sets
Pigeon Stretch on box x 1 min/side
Frog Stretch x 1 min
Pigeon Stretch on box x 1 min/side
Frog Stretch x 1 min
● Re-test the movement
that you selected in week 1 (03.01.2023)
● If you were not in the gym for week 1, select a test to establish a baseline for future pull
up work
● If you feelyou could perform more than one of
the tests and are unsure, ask the coach to guide you based on your
goals. Ie. if you would rather put an emphasis on
strict pulling strength, you should do the 5RM Pull up;
if you would like to emphasize kipping capacity, you
can do the kipping pull up or chest to bar test