5. August 2023
Aug.
05
CrossFit – Sat, Aug 5
Warm-Up
Warm-Up
With a partner
Row 1000m together @steady pace
+
EMOM6
5 Strict Burpees + AMRAP Medball Bear hug squats
*Partners alternate each minute (3 rounds each)
Row 1000m together @steady pace
+
EMOM6
5 Strict Burpees + AMRAP Medball Bear hug squats
*Partners alternate each minute (3 rounds each)
Strength / Skill
Single Leg Landmine 1-1/4 RDLs (4 rds
8 Single Leg Landmine 1-1/4 RDLs / side
Rest 30 seconds
8 Single Leg Landmine 1-1/4 RDLs / side
Rest 30 seconds
)
Half Seated Turkish Presses (8 Half Seated Turkish Presses /side
Rest 1 minute)
Rest 1 minute)
4 rds
8 Single Leg Landmine 1-1/4 RDLs / side
Rest 30 seconds
8 Half Seated Turkish Presses /side
Rest 1 minute
WoD
TTT Throwdown- Partner Edition (AMRAP – Rounds and Reps)
"TTT Throwdown- Partner Edition"
As Many Rounds and Reps as possible in 15 minutes:
10 Burpees to Target 2,6/2,44 m.
Row 15 calories
20 High Wall Ball Shots 11/10 feet @ 9/6
As Many Rounds and Reps as possible in 15 minutes:
10 Burpees to Target 2,6/2,44 m.
Row 15 calories
20 High Wall Ball Shots 11/10 feet @ 9/6
Cooldown / Cashout
Breathing Technique
Laying supine with feet elevated on box or bench, after a natural exhale, hold your breathe as
long as possible until you reach a 9/10 level of discomfort, return to normal nasal/belly
breathing for 2 minutes x 3 sets
long as possible until you reach a 9/10 level of discomfort, return to normal nasal/belly
breathing for 2 minutes x 3 sets
4 rds
8 Single Leg Landmine 1-1/4 RDLs / side
Rest 30 seconds
8 Half Seated Turkish Presses /side
Rest 1 minute