6. April 2023
Apr
06
CrossFit – Thu, Apr 6
Warm-Up
Warm-Up
Game Day!
*Red Light Green Light*
Perform 2-3 Rounds with:
-Frog Jumps
-Bodyweight lunges
-Bear Crawls
*Red Light Green Light*
Perform 2-3 Rounds with:
-Frog Jumps
-Bodyweight lunges
-Bear Crawls
Strength / Skill
Double-KB Rront-Rack-Hold (Hold for 30 seconds)
Double Kettlebell Front Rack Hold for 30 seconds
Hand Assisted Single Leg RDL (5 Hand Assisted Single Leg RDLs)
A1 Double Kettlebell Front Rack Hold for 30 seconds
Rest 30 seconds
A2. 5 Hand Assisted Single Leg RDLs
Rest 30 seconds
WoD
Conditioning (18 Rounds for reps)
Every minute for 24 minutes (6 rounds):
Minute 1
Shuttle Run for 40 seconds
Minute 2
Bike for 40 seconds
Minute 3
Row for 40 seconds
Minute 4
Rest for 1 minute
Minute 1
Shuttle Run for 40 seconds
Minute 2
Bike for 40 seconds
Minute 3
Row for 40 seconds
Minute 4
Rest for 1 minute
*Start opening sets at an easy effort, then increase effort/intensity each set with the goal of each output being slightly faster than the previous round
*Staggered start
*Score = reps/cals per each 40 sec work
Cooldown
Cash-Out (2 Rounds for reps)
Plate Pinch Carries – 2 sets x 30 m. @tough weight you can do unbroken
Rest :90
-recommended weights for plate pinch; 15 for men, 10 for women
Rest :90
-recommended weights for plate pinch; 15 for men, 10 for women
A1 Double Kettlebell Front Rack Hold for 30 seconds
Rest 30 seconds
A2. 5 Hand Assisted Single Leg RDLs
Rest 30 seconds