29. August 2023
Aug
29
CrossFit – Tue, Aug 29
Warm-Up
Warm-Up
Jump Rope
:30 steady single unders
:60 Attempts at Speed Steps
:30 Steady Single Unders
:60 Attempts at Double Unders
*Proficient athletes cap work at :40 on the :60 intervals
:30 steady single unders
:60 Attempts at Speed Steps
:30 Steady Single Unders
:60 Attempts at Double Unders
*Proficient athletes cap work at :40 on the :60 intervals
+
2 Sets
15 m. /side KB Overhead Carry
5 Scap pull ups
5 arch to hollow Swings
5 Strict Pull ups OR Ring Rows
Strength / Skill
V-Ups (4 sets:
60 sec AMRAP:
V-Ups
–rest 60 secs–)
60 sec AMRAP:
V-Ups
–rest 60 secs–)
Compression Strength
EMOM x 9 alternating:
Min 1: 20-30 sec alt. single leg pike lifts
Min 2: 20-30 sec tuck hollow hold to 2-leg extensions
Min 3: 20-30 sec grounded hip extensions
WoD
Hang In There (AMRAP – Rounds and Reps)
"Hang In There"
As Many Rounds and Reps as possible in 12 minutes:
60 Double-Unders
12 Single Arm Kettlebell Hang Power Snatches @ 24/16 kg
6 Strict Handstand Push-Ups
Rest for 30 seconds
As Many Rounds and Reps as possible in 12 minutes:
60 Double-Unders
12 Single Arm Kettlebell Hang Power Snatches @ 24/16 kg
6 Strict Handstand Push-Ups
Rest for 30 seconds
*switch every 3 reps on the KB snatches
Cooldown / Cashout
Cooldown
Lying supine with feet on box or bench
Spend 3:00 breathing @tempo below focused on relaxation and decompression
*Breathe at 6 sec in through nose, 3 sec hold in, 3 sec exhale through mouth, 3 sec hold out
**Should be total 12 breaths at this tempo
Spend 3:00 breathing @tempo below focused on relaxation and decompression
*Breathe at 6 sec in through nose, 3 sec hold in, 3 sec exhale through mouth, 3 sec hold out
**Should be total 12 breaths at this tempo
scoreing
weight = 0 (no extra weight, just Bodyweight)