5. Juli 2024
Jul
05
CrossFit – Fri, Jul 5
Warm-Up
Warm-Up
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Alt. Groiners
MIN 2 – Yoga Push-Ups
MIN 3 – Kang Squats
MIN 4 – Alt. Shoulder Taps
Into…
3 ROUNDS
10/8 Cal Bike
12 Alt. DB Slide*
6 DB Goblet Lunge-Lunge-Squat*
*For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats.
Strength – All
Back Squat (4×5
Tempo Back Squat (31X1)*
)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
9 ‚No Push-Up‘ Renegade Rows (50/35)*
12 DB Front Squats
15/10 Cal Bike
*1 Rep= Row (R) + Row (L).
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
9 ‚No Push-Up‘ Renegade Rows (35/20)*
12 DB Front Squats
12/10 Cal Bike
*1 Rep= Row (R) + Row (L).
(Score is Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
*Build to a Moderate weight and stay Moderate across all sets.
Remember Reading Tempo…
1st Number is ‚Down Portion‘
2nd Number is ‚Down Position‘
3rd Number is ‚Up Portion‘
4th Number is ‚Up Position‘
(Score is Weight)