31. März 2023
Mrz
31
CrossFit – Fri, Mar 31
Warm-Up
Warm-Up
10 min EMOM
Min 1 – 5 Tempo Push ups (3 sec negative) + 5/side Box Step ups
Min 2 – 5 Strict Chin ups or Ring Rows + 5/side Squat Hold Thoracic Rotation
Min 1 – 5 Tempo Push ups (3 sec negative) + 5/side Box Step ups
Min 2 – 5 Strict Chin ups or Ring Rows + 5/side Squat Hold Thoracic Rotation
Strength / Skill
Bench Press (Within 15 minutes:
1 Barbell Bench Press @ 90%)
1 Barbell Bench Press @ 90%)
Weighted Pull-ups (Weighted Pull-Up
3 sets of 3 reps)
3 sets of 3 reps)
Strength (A-B)
A) Within 15 minutes:
1 Barbell Bench Press @ 90%
B)Weighted Pull-Up
3 sets of 3 reps
Rest as needed
Score: If done Bodyweight w/ extra weight, kg is 0.
Otherwise score is added weight.
WoD
Old School (Time)
"Old School"
21-15-9 Reps for Time:
Overhead Squat @ 42,5/30
Chest-to-Bar Pull-Up
Box Jump Over 24/20 inches
21-15-9 Reps for Time:
Overhead Squat @ 42,5/30
Chest-to-Bar Pull-Up
Box Jump Over 24/20 inches
Cooldown
Cooldown
Patrick Step ups –
Accumulate 20-30 reps/side
Rest and switch as needed
Accumulate 20-30 reps/side
Rest and switch as needed
Strength (A-B)
A) Within 15 minutes:
1 Barbell Bench Press @ 90%
B)Weighted Pull-Up
3 sets of 3 reps
Rest as needed