29. Juli 2023
Jul
29
CrossFit – Sat, Jul 29
Warm-Up
Warm-Up
400m Jog
Then
3 sets
10 medball bear hug squats
5/side Plank Shoulder taps
10 Ring Rows / Scap Pull ups / arch to hollow Swings*
*Progress movement with each set
Strength / Skill
Box Squat (4 sets of 8 reps)
@parallel
WoD
Partner Murph Prep 2 (Time)
"Partner Murph Prep 2"
For time:
With a partner:
For time:
With a partner:
400m run as a pair
into
6 rounds per person:
8 med ball squat cleans @9/6
7 hand release push ups
6 CTB pull ups
into
800m run as a pair
into
4 rounds per person:
8 med ball squat cleans @9/6
7 hand release push ups
6 CTB pull ups
into
1200m run as a pair
into
2 rounds per person:
8 med ball squat cleans @9/6
7 hand release push ups
6 CTB pull ups
Timecap: 30 min.
The rounds will be completed as P1 does one full round, P2 rests
Runs are completed together, P1 cannot start working until both people are back from run
This is 6 per person, 4 per person, 2 per person
Cooldown / Cashout
Cashout
Bottom of Squat Hold
Hold for 10 breaths @3333 tempo
*Elevate heels as needed to help maintain comfort and breathing cadence
Hold for 10 breaths @3333 tempo
*Elevate heels as needed to help maintain comfort and breathing cadence
Rest 2 minutes between sets
*8/10 RPE for all sets – sit to parallel, focus on glute drive/vertical shin