30. November 2023
Nov
30
CrossFit – Thu, Nov 30
Warm-Up
Warm-Up
3:00 Echo Bike – Increase pace each minute
+
2 Sets
– 5/side Eccentric box step downs
– 10 Hollow Body Rocks
– 20 Mountain Climbers (10/side)
+
Jerk prep
1-2 sets x 5 reps each movement:
– PVC Passthrough
– Barbell back rack Elbow Pumps
– Behind the Neck Strict Press in Jerk Grip
– Push Press
– Push Jerk
– Pressing Split Jerk
– Split Jerk
Strength / Skill
2 Jerk Dips + 2 Split Jerks (Weight)
3 sets
2 Jerk Dips + 2 Split Jerks
Rest as needed
WoD
Steady (AMRAP – Rounds)
20 minutes at smooth effort:
– 10 ring rows
– 15 abmat sit ups
– 20 russian step ups
– 25/19 echo bike
Rest 30 sec between rounds
Cooldown / Cashout
Breathe Work
1-2 sets
30 Breaths @ very light band tension wrapped around lower ribcage
Rest 1 min between sets
