31. Januar 2023
Jan.
31
CrossFit – Tue, Jan 31
Warm-Up
Warm-Up
Warm up:
10 min amrap @Warm up pace
:20 Legs only Row
:20 Arms Only Row
:20 Full Stroke Row
12 Banded Pull Aparts
7,5 m./side SA OH DB Carry
10 min amrap @Warm up pace
:20 Legs only Row
:20 Arms Only Row
:20 Full Stroke Row
12 Banded Pull Aparts
7,5 m./side SA OH DB Carry
Strength / Skill
Kipping Pull-Up (Max reps)
Rope-Row (Weight)
B. Rope row; 3-5/arm x 4; rest 1 min b/w arms
– 2 sets per top arm
– advanced: Feet elevated + weight vest, or increase reps
– intermediate and beginner: alter body line to make this challenging
– 2 sets per top arm
– advanced: Feet elevated + weight vest, or increase reps
– intermediate and beginner: alter body line to make this challenging
WoD
WOD (Max reps)
"Stings a Bit"
Every 5 min x 3 sets:
10 HSPU’s
20 SA DB Hang C/J – 22,5/15, switch hands after 10 reps
AMRAP Row Cal until 4:00 Mark
Every 5 min x 3 sets:
10 HSPU’s
20 SA DB Hang C/J – 22,5/15, switch hands after 10 reps
AMRAP Row Cal until 4:00 Mark
*Ensure that HSPU’s & SA DB PC/J are completed within 90 seconds to ensure at least 2 minutes or more on the rower.
Score is cal rowed each set.
Cooldown
Cooldown
2-3 Sets
Quadruped Thoracic Rotations x 5/side
Hands Elevated Cat Stretch x 30 sec
Supine Spine Twist x 20 sec /side
Quadruped Thoracic Rotations x 5/side
Hands Elevated Cat Stretch x 30 sec
Supine Spine Twist x 20 sec /side
A. Kipping pull up; 5-8 reps emom x 5
– advanced: CTB
– intermediate: Chin over bar
– beginner: Banded strict or ring rows