6. Oktober 2023
Okt
06
CrossFit – Fri, Oct 6
Warm-Up
Warm-Up
2 Sets:
10 Inchworm Push ups
10 PVC Passthroughs
10 Scapular Push ups
10 Hollow Body Rocks
10 Inchworm Push ups
10 PVC Passthroughs
10 Scapular Push ups
10 Hollow Body Rocks
Strength / Skill
10 Shoulder-Presses + 10 Push-Presses + ME HS-Hold (Max reps)
Every 3:00 x 3 sets:
10 Barbell shoulder Press + 10 Push Press + AMSAP Back to Wall HS Hold until 90 sec mark
*BB Loading based on each set of strict press being around 8/10 RPE, should be tough but leaving 2 reps in the tank.
10 Barbell shoulder Press + 10 Push Press + AMSAP Back to Wall HS Hold until 90 sec mark
*BB Loading based on each set of strict press being around 8/10 RPE, should be tough but leaving 2 reps in the tank.
scoring:
reps = seconds in HS-Hold for echo rd (reps for the presses do not count)
WOD-Prep
„Wendy Peffercorn“ – Sizzler Event 2 Warm-Up
1-2 sets
6-10 abmat situps
6 Double DB Deadlifts
6 DB Snatch (3/side), alternating
6 Goblet squats
Rest as needed between sets
6-10 abmat situps
6 Double DB Deadlifts
6 DB Snatch (3/side), alternating
6 Goblet squats
Rest as needed between sets
WoD
„Wendy Peffercorn“ – Sizzler Event 2 (Time)
"Sizzler!"
For Time:
30 Dual Dumbbell Deadlifts @2×22,5/15
15 Feet Anchored Sit-Ups on Medballs
30 Dumbbell Power Snatches
15 Feet Anchored Sit-Ups on Medballs
60 Dumbbell Goblet Squats
15 Feet Anchored Sit-Ups on Medballs
30 Dumbbell Power Snatches
15 Feet Anchored Sit-Ups on Medballs
30 Dual Dumbbell Deadlifts
For Time:
30 Dual Dumbbell Deadlifts @2×22,5/15
15 Feet Anchored Sit-Ups on Medballs
30 Dumbbell Power Snatches
15 Feet Anchored Sit-Ups on Medballs
60 Dumbbell Goblet Squats
15 Feet Anchored Sit-Ups on Medballs
30 Dumbbell Power Snatches
15 Feet Anchored Sit-Ups on Medballs
30 Dual Dumbbell Deadlifts
Cooldown / Cashout
Cashout
For quality:
50 Glute Bridges
50 Lateral monster band Walks (25/direction)
*Knees Banded with hip circle
50 Glute Bridges
50 Lateral monster band Walks (25/direction)
*Knees Banded with hip circle
