6. Juli 2023
Jul
06
CrossFit – Thu, Jul 6
Warm-Up
Warm-Up
1:00 elevated cat stretch
+
1:00/side Pigeon pose
+
2 Sets
10 PVC Passthrough
8 Empty Bar Front Squats
6/side Bicycle crunches
:10-20 Ring Support Hold
Strength / Skill
Weighted Ring Dip (5 sets of 4-5 reps
Rest 2 minutes between sets
– sub bar dips, floor assisted ring dips, bench dips etc)
WoD
Mix It Up (AMRAP – Rounds and Reps)
"Mix It Up"
As Many Rounds and Reps as possible in 10 minutes:
5 Barbell Thrusters @ 42,5/30
10 Mountain Climbers
Passive Bar Hang for 30 seconds
As Many Rounds and Reps as possible in 10 minutes:
5 Barbell Thrusters @ 42,5/30
10 Mountain Climbers
Passive Bar Hang for 30 seconds
*passive hang is 30 secs accumulated
* Mountain Climber is 10 PER LEG or 20 total reps
Cooldown / Cashout
Cooldown
Positional Breathe Work:
Perform 10 Slow Deep Inhales/Exhales in each of the following positions:
Standing Straddle Forward Fold
Seated 90/90 Forward Fold/Side
Childs Pose
Bretzel/side
Perform 10 Slow Deep Inhales/Exhales in each of the following positions:
Standing Straddle Forward Fold
Seated 90/90 Forward Fold/Side
Childs Pose
Bretzel/side
Score:
– w/ band: weigh = 0, note color of band
– @bodyweight: weight = 0
– weighted: weight = number of kilos