29. Dezember 2023
Dez
29
CrossFit – Fri, Dec 29
Warm-Up
Warm-Up
3 Sets
– :30/side PVC Front rack stretch
– 10 Scap Pull ups
– 5 PVC Front Squats @ 2121 tempo
– 10 No push up burpees
Strength / Skill
Pulling Strength Revamped
Pick one of the 4 tests based on strength level:
Options:
– AMRAP Strict CTB Pull-Up
– AMRAP Strict Pull-Up (if unable to do strict CTB)
– AMSAP Chin Over Bar – Pronated grip (if unable to perform strict pull-up)
– AMSAP Passive Bar Hang – Pronated grip (if unable to hold chin over bar)
WoD
Wrath (AMRAP – Rounds and Reps)
AMRAP 12:
– 12 Burpees over the Barbell
– 12 Barbell Thrusters @ 42,5/30kg
– 12 Chest-to-Bar Pull-Ups
Cooldown / Cashout
Core
2 sets for quality:
– :30/side forearm side plank
– 20/side Russian Twist (no or light weight)
– 10 Strict Knees to elbows
