4. Januar 2023
Jan
04
CrossFit – Wed, Jan 4
Warm-Up
Warm-Up
AMRAP 10 @ warm up pace
8/side Single Leg Divers
12 PVC Kang Squat
5 High Hang Muscle Snatch
20 sec HS Hold on Wall
8/side Single Leg Divers
12 PVC Kang Squat
5 High Hang Muscle Snatch
20 sec HS Hold on Wall
Strength / Skill
Back Squat (Strength Testing:
Back squat:
3 reps every 90s x 4 sets – build per set, starting around 55-65% of target
2 reps every 2 min x 3 sets – continue building, around 65-85% of target
1 rep every 2:30 min x 3-4 sets building to a max for the day)
Back squat:
3 reps every 90s x 4 sets – build per set, starting around 55-65% of target
2 reps every 2 min x 3 sets – continue building, around 65-85% of target
1 rep every 2:30 min x 3-4 sets building to a max for the day)
Workout Of The Day
“Broken AMRAP” (AMRAP – Rounds and Reps)
7 min amrap:
10 deadlift 30/42,5
10 hang power clean
10/7 Cal Row
rest 2 min
5 min amrap:
10 deadlift 30/42,5
10 hang power clean
10/7 Cal Row
rest 2 min
3 min amrap:
10 deadlift 30/42,5
10 hang power clean
10/7 Cal Row
10 deadlift 30/42,5
10 hang power clean
10/7 Cal Row
rest 2 min
5 min amrap:
10 deadlift 30/42,5
10 hang power clean
10/7 Cal Row
rest 2 min
3 min amrap:
10 deadlift 30/42,5
10 hang power clean
10/7 Cal Row
Note: Pick up where you finished the previous amrap for total rounds & reps.
Score: Overall rds + reps
Cool-Down
Cool-Down
2-3 Sets
Horse Stance Squat @5151 x 3-4 reps
Table Hold x 30sec (ensure as much hip extension as possible)
LAX Ball Psoas and Diaphragm Release x 1min/side
HIIT
Warm Up:
3 Rds
15-12-9
WoD