3. Juli 2023
Jul
03
CrossFit – Mon, Jul 3
Warm-Up
Warm-Up
4 Sets
200m Jog
10 Med ball bear hug squats
:20 Supinated Dead bar hang
10 Scap push ups
200m Jog
10 Med ball bear hug squats
:20 Supinated Dead bar hang
10 Scap push ups
Strength / Skill
Bent-Over Dual-DB Seesaw-Row (6-8/arm x 3)
Max Clapping Push-Ups for 20 seconds (Max reps)
– Aim to get at least 8 reps for each set of clapping push ups.
– If needed scale to an On-Knee clapping push up or an Explosive Push up.
– If needed scale to an On-Knee clapping push up or an Explosive Push up.
WoD
Moving Target (Time)
"Moving Target"
For Time:
Run 400 meters
40 Wall Ball Shots 10/9 feet
Run 400 meters
30 Wall Ball Shots 10/9 feet
Run 400 meters
20 Wall Ball Shots 11/10 feet
Run 400 meters
10 Wall Ball Shots 11/10 feet
For Time:
Run 400 meters
40 Wall Ball Shots 10/9 feet
Run 400 meters
30 Wall Ball Shots 10/9 feet
Run 400 meters
20 Wall Ball Shots 11/10 feet
Run 400 meters
10 Wall Ball Shots 11/10 feet
Time Cap: 20 minutes
Cooldown / Cashout
Cooldown
LAX ball Calf Smash x 4:00/side slowly working from achilles up to knee
3 alternating sets of:
A1) 6-8 Dumbbell Seesaw Rows/side
Rest 1 minute
A2) Max Clapping Push-Ups for 20 seconds
Rest 1 minute