29. November 2023
Nov
29
CrossFit – Wed, Nov 29
Warm-Up
Warm-Up
3 sets:
– 10/side Front to back leg swings
– 10/side side to side leg swings
– 5 Yoga Push ups
– 200m Jog
Strength / Skill
Deadlift (Set 1 – 5 reps @ 25-30%
Set 2 – 5 reps @ 35-40%
Set 3 – 3 reps @ 45-50%
Set 4 – 3 reps @ 55%
Set 5 – 3 reps @ 60%
Rest 1 minute between sets)
Set 2 – 5 reps @ 35-40%
Set 3 – 3 reps @ 45-50%
Set 4 – 3 reps @ 55%
Set 5 – 3 reps @ 60%
Rest 1 minute between sets)
WoD
The Running Dead (Time)
4 Rounds for Time:
– Run 200 meters
– 10 Burpees over the Barbell
– 10 Deadlifts @ 60%
– 10 Burpees over the Barbell
– Run 200 meters
Rest 3 minutes between each round
Time Cap: 22 minutes
Cooldown / Cashout
Down Dog Hold/ stretch
Frog Pose
2-3 sets:
– 30 sec down dog hold/ stretch
– 30 sec frog pose
2-3 sets:
– 30 sec down dog hold/ stretch
– 30 sec frog pose