29. September 2023
Sep.
29
CrossFit – Fri, Sep 29
Hyrox Event on Saturday, 30th of September.
Briefing starts at 9.30 – first heat at 10 AM.
Briefing starts at 9.30 – first heat at 10 AM.
Warm-Up
Warm-Up
3 Sets
200m Jog
10 arch to hollow Swings
7,5 m./side single arm KB Overhead Carry
5 Push ups
200m Jog
10 arch to hollow Swings
7,5 m./side single arm KB Overhead Carry
5 Push ups
Strength / Skill
Gymnastisch OH-Strength (8 Rounds for reps)
2 sets:
2 minute AMRAP:
AMRAP Strict HSPU’s (-1)
–Rest 20 seconds–
AMRAP Kipping HSPU’s until 2 min mark
2 minute AMRAP:
AMRAP Strict HSPU’s (-1)
–Rest 20 seconds–
AMRAP Kipping HSPU’s until 2 min mark
–Rest 2 minutes–
2 minute AMRAP:
AMRAP Strict HSPU’s (-1)
–Rest 20 seconds–
AMRAP Wall Walks until 2 min mark
–Rest 2 minutes–
scoring:
reps for each exercise (2 scores for each of the 4 AMRAPS -> 8 scores in total)
Double DB Z-Press (3 x 8-10 Dual Dumbbell Z-Presses (21X1 tempo))
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Back To Wall Bottom Handstand push-up Support Hold (Back To Wall Bottom Handstand push-up Support Hold for 20 seconds)
scoring:
reps = time
weight = 0 (bw)
reps = time
weight = 0 (bw)
3 alternating sets of:
A1. 8-10 Dual Dumbbell Z-Presses (21X1 tempo)
*Try to keep DB’s parallel to each other.
COACHING NOTES FOR C1
*Complete Warm up and strength by 35 minutes
Rest 45 seconds
A2. Back To Wall Bottom Handstand push-up Support Hold for 20 seconds
Rest 45 seconds
WoD
Trojan Horse (Time)
"Trojan Horse"
3 sets:
200m run
18 Russian KBS @ 32/24kg
12 pull ups
200m run
3 sets:
200m run
18 Russian KBS @ 32/24kg
12 pull ups
200m run
–rest 1 min after set 1, 2 min after set 2 —
Cooldown / Cashout
Hamstring Bridges from a Low Box (Hamstring Bridges from a Low Box
5 sets of for 15 seconds
Rest 15 seconds between sets
*15 second hold @ top of each rep for each set)
5 sets of for 15 seconds
Rest 15 seconds between sets
*15 second hold @ top of each rep for each set)
scoring:
reps = time
weight = added kilos or 0 for unloaded/Bodyweight
reps = time
weight = added kilos or 0 for unloaded/Bodyweight
3 alternating sets of:
A1. 8-10 Dual Dumbbell Z-Presses (21X1 tempo)
*Try to keep DB’s parallel to each other.
COACHING NOTES FOR C1
*Complete Warm up and strength by 35 minutes
Rest 45 seconds
A2. Back To Wall Bottom Handstand push-up Support Hold for 20 seconds
Rest 45 seconds