5. Juni 2023
Jun
05
CrossFit – Mon, Jun 5
Warm-Up
Warm-Up
400m Jog
+
Then 3 sets
10 PVC Passthroughs
5 Ring Rows w/ pause at chest
5/side Bottoms up shrimp squat
10 No push up burpees
Strength / Skill
Tempo Weighted Pronated Pull-Up (41X0) (5 sets of 2-3 reps)
Rest 2 minutes between sets
*Note: Weight or band assist as needed
*Note: Weight or band assist as needed
Score:
w/ band= "0" at weight + note color of band
bodyweight= "0" at weight
weighted = number of kilos at weight
WoD
Upward Bound (AMRAP – Rounds and Reps)
"Upward Bound"
20 minute AMRAP:
200m run
4 Overhead squats (OHS) 42,5/30
4 bar facing burpees
200m run
8 OHS
8 bar facing burpees
200m run
12 OHS
12 bar facing burpees
…
20 minute AMRAP:
200m run
4 Overhead squats (OHS) 42,5/30
4 bar facing burpees
200m run
8 OHS
8 bar facing burpees
200m run
12 OHS
12 bar facing burpees
…
…. continue adding 4 reps per movement per round
score:
every 50m = 1 rep
If finished 8 bar facing burpees in rd of 16, Score is 3 rds & 28 reps
Cooldown / Cashout
Cooldown
LAX ball Calf Smash x 4:00/side slowly working from achilles up to knee
– Pull ups are with a pronated grip.
– The 41X0 tempo means a 4 second eccentric, 1 second pause at the bottom, explosive concentric, and 0 second pause at the top.
– Stronger athletes can add weight and those that need to scale can use a band.