29. Oktober 2024
Okt.
29
CrossFit – Tue, Oct 29
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Step overs*
10 Good Mornings
10 Jumping Air Squat
10 Scap Circles
*Box Jumps in 2nd Round
Then Into…
1 ROUND
10 Box Jump Overs
10 BB RDL
10 Hollow Rocks
Strength – All
Deadlift (1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
Deadlifts*)
Workout – Performance
FOR TIME (Time)
40 Box Jump Overs (24/20)
20 Deadlifts (275/185)
30 Box Jump Overs
10 Deadlifts
(Score is Time)
KG BB: (125/85)
Workout – Fitness
FOR TIME (Time)
40 Box Jump Overs (24/20)
20 Deadlifts (185/135)
30 Box Jump Overs
10 Deadlifts
(Score is Time)
KG BB: (85/60)
Optional Finisher – All
FOR QUALITY
800/500 Alt. Box Step-Ups (24/20)*
Week 4 of 5 — „Chad“ Extra Credit
*Weight Vest Optional
(No Measure)
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle