4. Oktober 2024
Okt.
04
CrossFit – Fri, Oct 4
Suggested Warm-Up
Warm-Up
2 ROUNDS
20 Toe Touch Jumping Jacks
5/5 Single Leg Forward Swings
5/5 Single Leg Side Swings
10 Kang Squats
1:00 Row*
Into…
1-2 ROUNDS (TIME PERMITTING)
8 Barbell RDL’s
8 Barbell High Pulls
8 Barbell Muscle Cleans
10 Alt. Elbow Punches
40 Single Unders**
*2nd Set: Workout Pace
**2nd Set: Switch to 25 Double Unders
Strength – All
EMOM x 12 MINUTES* (Weight)
1 Hang Clean
+
1 Clean
*Start Mod-Light and build to Heavy. Option for Squat or Power.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
42 Double Unders
21/16 Cal Row
12 Hang Power Cleans (115/75)
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
84 Single Unders
16/13 Cal Row
12 Hang Power Cleans (75/55)
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
