30. August 2023
Aug
30
CrossFit – Wed, Aug 30
Warm-Up
Warm-Up
2-3 sets:
Squat to Stand x 10 reps
Standing Banded Pull Throughs x 10 reps
Flat Back Ostrich Walk x 7,5 m.
3 Position Deadlift – Thigh, Knee, Below Knee x 3-5 reps (Set 1 = empty bar, build weight weight
set)
Squat to Stand x 10 reps
Standing Banded Pull Throughs x 10 reps
Flat Back Ostrich Walk x 7,5 m.
3 Position Deadlift – Thigh, Knee, Below Knee x 3-5 reps (Set 1 = empty bar, build weight weight
set)
Strength / Skill
Deadlift (Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 87-92%
Set 4 – 1 rep @ Max Load)
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 87-92%
Set 4 – 1 rep @ Max Load)
Toes-To-Bar (2 sets of 12-15 reps
Rest 1 minute between sets)
Rest 1 minute between sets)
8 oder 9/RPE
WoD
Cooter Brown (4 Rounds for reps)
"Cooter Brown"
Every 3:00 x 4 sets:
On a 2 minute running clock:
24/20 cal row
Max rep burpee to touch pull up bar
-rest 1 minute-
Every 3:00 x 4 sets:
On a 2 minute running clock:
24/20 cal row
Max rep burpee to touch pull up bar
-rest 1 minute-
score: 24/20 cal row + reps of burpees for each rd.
This is a retest from the beginning of the cycle. Compare to 20.07.2023
Cooldown / Cashout
Cashout
Supinated Grip Passive Hang on Bar: Accumulate 2 minutes; break as needed
Rest as needed
*Last single as tough single for the day!