31. Mai 2023
Mai
31
CrossFit – Wed, May 31
Warm-Up
Warm-Up
Row x 100 Cals split with partner (switch every 10)
+
2 Sets
:30 passive bar hang
:15 wall facing handstand hold*
5 KB Sumo DL High Pull
*Sub Straight arm plank hold if needed
Strength / Skill
Tempo Rear Foot Elevated Goblet Split Squat (40X1) (6 sets of 10-12 reps
Rest 30 seconds between sets
Rest 30 seconds between sets
*alternate sides per set (3 sets/side))
– You will go back and forth between sides with only 30 seconds between each
– The 40X1 tempo means 4 seconds eccentric, 0 second pause in the bottom, explosive concentric, and 1 second pause at the top of each rep.
– You should focus on glute activation coming out of the bottom of the rep by pushing through the heel.
– The 40X1 tempo means 4 seconds eccentric, 0 second pause in the bottom, explosive concentric, and 1 second pause at the top of each rep.
– You should focus on glute activation coming out of the bottom of the rep by pushing through the heel.
WoD
Bought In (2. Altern.) (6 Rounds for reps)
"Bought In"
2 sets for max reps:
2 min window :
350/300m row
max rep wall walks
2 sets for max reps:
2 min window :
350/300m row
max rep wall walks
–rest 1 min–
2 min window :
350/300m row
max rep rope climbs
–rest 1 min —
2 min window
350/300m row
max rep KB swings @24/16kg
–rest 1 min —
– Start at different stations and staggered to accommodate for class size
Cooldown
Cooldown
Mini Band Sequence – Bands at Eye Level:
15 horizontal banded Rows with 1 sec pause at end range
15 straight arm banded Pull-Downs with 1 sec pause
15 banded T-pulls with 1 sec pause
x 2 sets
15 horizontal banded Rows with 1 sec pause at end range
15 straight arm banded Pull-Downs with 1 sec pause
15 banded T-pulls with 1 sec pause
x 2 sets
