3. Januar 2023
Jan
03
CrossFit – Tue, Jan 3
Warm-Up
Warm-Up
Gait Prep Line Drills – 8 m. Each Drill
– Knee Hug March
– Lunge to Lizard
– SL RDL to Kick
– Lateral Lunge w Jump
– Hurdle Walk Overs
– Backward Hurdle Walk Overs
– Butt Kicks
– High Knee
– Knee Hug March
– Lunge to Lizard
– SL RDL to Kick
– Lateral Lunge w Jump
– Hurdle Walk Overs
– Backward Hurdle Walk Overs
– Butt Kicks
– High Knee
Strength / Skill
Skill (AMRAP – Reps)
EMOM 8 (alternating per minute)
Even: 5 small/tight kip swings + 3 ring row
Odd: 3 strict pull ups (use band assist) @ very easy effort
Even: 5 small/tight kip swings + 3 ring row
Odd: 3 strict pull ups (use band assist) @ very easy effort
+
***TEST DAY***
Pick one of the 4 tests
Skill test options
– Max hang from pull-up bar
– 5 rep max strict pull-ups
– Max unbroken kipping pull ups (chin over)
– Max unbroken kipping chest-to-bar
Scoring:
Every measure (time, weight, reps) counts as reps.
Workout Of The Day
“Run to Jump” (AMRAP – Reps)
4 sets, starting a new set every 5 minutes:
3 min window to complete
– 400m run
– max box jump overs 24/20in in remaining time
3 min window to complete
– 400m run
– max box jump overs 24/20in in remaining time
*Score is total box jump overs, must step down
Cool-Down
Cool-Down
5 min Recovery Walk
Ankle CARs x 5/side
Ankle CARs x 5/side
