5. Dezember 2023
Dez
05
CrossFit – Tue, Dec 5
Warm-Up
Warm-Up
2 rounds:
– 20 seconds pogo jumps
– 10 seconds rest
– 20 seconds speed steps
10 seconds rest
– 20 seconds Penguin hops (jump and tap thighs twice each jump)
Rest 1-2 min between rounds
+
2 sets
– 200m Jog
– 10 Push ups
– :15 Hollow body Hold
Strength / Skill
Paused Bench Press (3 Sets x 5 reps
1 rep at a time with 10 seconds between each
Rest 2 minutes between sets)
1 rep at a time with 10 seconds between each
Rest 2 minutes between sets)
Pause 1 cm above chest for 2 seconds
Banded Tricep Extension (3 sets of 24 reps
Rest 90 seconds between sets)
Rest 90 seconds between sets)
WoD
Vendetta
12 minute clock:
Buy-in: 800m run
Ascending AMRAP with remaining time
10-20-30-40 etc double unders
5-10-15-20 etc V-ups
Cooldown / Cashout
Tall Kneeling Landmine Antirotations
3 sets of 10 reps
Rest 30 seconds between sets