4. Oktober 2023
Okt
04
CrossFit – Wed, Oct 4
Warm-Up
Warm-Up
1:00 overhead lat stretch on wall
+
2 Sets
:30/side PVC Front Rack Stretch
:30/side Groiner Stretch
5 empty bar/PVC Complexes – 1/side Front rack reverse Lunge + 1 Front Squat
Strength / Skill
Back Squat (Every 2:30, for 10 minutes (4 sets):
Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 85%
Set 4 – 4 reps @ 90%)
Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 85%
Set 4 – 4 reps @ 90%)
Warm-Up
SPF 1000″ – Sizzler Event 4 Warm-Up
1 set
4 m. Front rack Walking lunge
8 Bar facing burpees
3 Thrusters
4 m. Overhead Walking lunge
4 m. Front rack Walking lunge
8 Bar facing burpees
3 Thrusters
4 m. Overhead Walking lunge
WoD
SPF 1000″ – Sizzler Event 4 (Time)
"SPF 1000" – Sizzler Event 4"
For Time:
Front-Racked Barbell Walking Lunge 15 m. @60/42,5
25 Bar Facing Burpees
15 Barbell Thrusters
Barbell Overhead Walking Lunge 15 m.
For Time:
Front-Racked Barbell Walking Lunge 15 m. @60/42,5
25 Bar Facing Burpees
15 Barbell Thrusters
Barbell Overhead Walking Lunge 15 m.
Time Cap: 7 minutes
Cooldown / Cashout
Bulgarian Split Squat Pulses (2 x 10.10.10 Bulgarian Split Squat Pulse)
Band Resisted Rnt Overhead Squats
2 alternating sets of:
D1. 10.10.10 Bulgarian Split Squat Pulses
*rest 10 seconds at top with bent knee between each set – unloaded
Rest 1 minute
D2. 10 Band Resisted Rnt Overhead Squats (3030 tempo)
Rest 2 minutes
2 alternating sets of:
A1. 10.10.10 Bulgarian Split Squat Pulses
*rest 10 seconds at top with bent knee between each set – unloaded
Rest 1 minute
A2. 10 Band Resisted Rnt Overhead Squats (3030 tempo)
Rest 2 minutes