5. Februar 2024
Feb
05
CrossFit – Mon, Feb 5
Warm-Up
Warm-Up
2 sets:
-10 reps/side Squatting Quad Ankle Rocks
-10 Barbell Kang Squats
-4 Tempo Front Squat @ 3333
-3 Position Clean: 1 at mid thigh, 1 at knee 1 at 2″ off ground
+
Workout prep
2 sets
3 Front Squat
3 Box jump overs
3 Squat Cleans – technical focus
Rest 1:30 between sets
Strength / Skill
Front Squat (Every 3 minutes, for 12 minutes (4 sets):
Max Front Squats
Loads per set (by %): 83, 83, 75, 67
Max Front Squats
Loads per set (by %): 83, 83, 75, 67
%’s Based on heavy 4 reps from last week or current estimated 4RM.)
WoD
Uphill Thrill: Part 1 (Time)
1-2-3-4-5-6-7-8-9-10 Reps for Time:
Front Squat @ 45/30 kg
Box Jump Over
Time Cap: 7 minutes
Uphill Thrill: Part 2 (Weight)
Every minute for 6 minutes (6 rounds):
1 Squat Clean
Cooldown / Cashout
Down Dog position cycling a single leg calf stretch back and forth
Accumulate for quality:
2:00 in Down Dog position cycling a single leg calf stretch back and forth
