6. September 2023
Sep
06
CrossFit – Wed, Sep 6
Warm-Up
Warm-Up
3:00 Bike or Row
Min 1 – easy pace
Min 2 – Moderate pace
Min 3 – Fast pace
Min 1 – easy pace
Min 2 – Moderate pace
Min 3 – Fast pace
+
2 Sets
5/side Deep lunge Rotations
10 Empty Barbell Sumo Deadlift High Pulls
15 Air Squats with pause in bottom
Strength / Skill
Sumo Deadlift (Set 1 – 5 reps @ 35%
Set 2 – 5 reps @ 45%
Set 3 – 5 reps @ 55%
Set 4 – 5 reps @ 65%
Rest 90 seconds between sets)
Set 2 – 5 reps @ 45%
Set 3 – 5 reps @ 55%
Set 4 – 5 reps @ 65%
Rest 90 seconds between sets)
WoD
61 (Time)
"61"
For Time:
60 Alternating Reverse Goblet Lunges @24/16
Rest for 1 minute
60 Hand Release Push-Ups
Rest for 1 minute
60 Kettlebell Swings
Rest for 1 minute
60 V-Ups
Rest for 1 minute
60 Goblet Squats
For Time:
60 Alternating Reverse Goblet Lunges @24/16
Rest for 1 minute
60 Hand Release Push-Ups
Rest for 1 minute
60 Kettlebell Swings
Rest for 1 minute
60 V-Ups
Rest for 1 minute
60 Goblet Squats
Time Cap: 19 minutes
Cooldown / Cashout
KB Towel Carries (60 m. KB Towel Carries – Heavy as you can, aim for unbroken)
2 sets:
60 m. KB Towel Carries – Heavy as you can, aim for unbroken
AMSAP Passive Hang on Rope
Passive Hang on Rope (Deadhang) (AMSAP Passive Hang on Rope)
score:
– weight: Bodyweight (=0) plus added weight in kg.
– reps = time in seconds.
– weight: Bodyweight (=0) plus added weight in kg.
– reps = time in seconds.
2 sets:
200ft KB Towel Carries – Heavy as you can, aim for unbroken
AMSAP Passive Hang on Rope
*Intended to be light and fast.