4. Juni 2025
Juni
04
CrossFit – Wed, Jun 4
Suggested Warm-Up
Warm-Up
1 ROUND
10 Alt Forward Stepping Lunge
10 Alt Cossack Squats
10 Air Squat
10 Alt Curtsy Lunge
10 Jumping Air Squat
10 Alt Step-Up
2 ROUNDS
5/5 Goblet Lunge
10 Alt Goblet Step Overs → Farmers Step Over
10 Box Jumps → Box Jump Overs
Workout – Performance
EMOM x 10 MINUTES (AMRAP – Reps)
MIN 1 – :45 Max Box Jump Overs (24/20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (50/35)
(Score is Total Reps)
KG DB: (22.5/15)
Workout – Fitness
EMOM x 10 MINUTES (AMRAP – Reps)
MIN 1 – :45 Max Box Jump Overs (20)
MIN 2 – :45 Max Farmer Alt DB Box Step-Overs (35/20)
(Score is Total Reps)
KG DB: (15/10)
Post-Workout Strength – All
4 SETS* (Weight)
8/8 Front Foot Elevated Back Rack Reverse Lunges
*All sets at a Moderate weight + :01 Pause at the Top of Each Rep.
(Score is Weight)
Extra Credit – All
3 ROUNDS FOR TIME (Time)
800m Run
10 Sandbag or Front Rack Lunges (Athlete Choice)
15 Cal Row
15 Wall Balls
10 Burpee Broad Jumps
(Score is Time)
1
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.