5. Oktober 2023
Okt
05
CrossFit – Thu, Oct 5
Warm-Up
Warm-Up
2 Sets with a partner
Partner 1 – Row x :30 + 5/side Single arm DB Strict Press
Partner 2 – Passive hang on rope x :15/side + 10 Push ups/Knee push ups
Partner 1 – Row x :30 + 5/side Single arm DB Strict Press
Partner 2 – Passive hang on rope x :15/side + 10 Push ups/Knee push ups
*Once both partners are done switch until everyone has done each station twice
WoD
„Yoked Over Easy“ – Sizzler Event 1 (AMRAP – Rounds and Reps)
"Sizzler!"
12 minute AMRAP:
6-8-10-12…and so on:
Row Cals
DB Push Press @2×22.5/15
1-2-3-4…and so on:
Rope Climb
12 minute AMRAP:
6-8-10-12…and so on:
Row Cals
DB Push Press @2×22.5/15
1-2-3-4…and so on:
Rope Climb
Strength / Skill
Single Leg Bent Knee Calf Raises
Goblet Cossack Squat (2 rds x 10 e/s)
Every minute for 8 minutes (2 rounds):
Minute 1
10 Single Leg Bent Knee Calf Raises
Minute 2
10 Kettlebell Goblet Cossack Squats
Minute 3
Max V-Ups for 1 minute
Minute 4
Rest
Max V-Ups in 1 min. (2 reds x Max V-Ups for 1 minute
)
)
Every minute for 8 minutes (2 rounds):
Minute 1
10 Single Leg Bent Knee Calf Raises
Minute 2
10 Kettlebell Goblet Cossack Squats
Minute 3
Max V-Ups for 1 minute
Minute 4
Rest
Cooldown / Cashout
Cooldown
Breathing
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 6 sec
slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe
through belly
Laying supine with feet elevated on box or bench – for 5 minutes, perform a 6 sec
slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause – focus on only taking in breathe
through belly
Single Leg Bent Knee Calf Raises
Every minute for 8 minutes (2 rounds):
Minute 1
10 Single Leg Bent Knee Calf Raises e/s
Minute 2
10 Kettlebell Goblet Cossack Squats
Minute 3
Max V-Ups for 1 minute
Minute 4
Rest
Every minute for 8 minutes (2 rounds):
Minute 1
10 Single Leg Bent Knee Calf Raises e/s
Minute 2
10 Kettlebell Goblet Cossack Squats
Minute 3
Max V-Ups for 1 minute
Minute 4
Rest