7. Dezember 2023
Dez
07
CrossFit – Thu, Dec 7
Warm-Up
Warm-Up
3 Sets
– 1:00 Bike
– 10 Scap Pull ups
– :20/side Single arm KB overhead March in place
Strength / Skill
Weighted Pull-ups (Weighted Pull-Up
3 sets of 3.2.1 reps
Rest 20 sec between 3 & 2 & 1
Rest 2:30 between sets)
3 sets of 3.2.1 reps
Rest 20 sec between 3 & 2 & 1
Rest 2:30 between sets)
Barbell Bicep Curl from standing (3 sets of 24 reps
Rest 90 seconds between sets)
Rest 90 seconds between sets)
WoD
Santana (AMRAP – Rounds)
20 minute AMRAP @ smooth effort:
– 16/13 cal Air bike
– 12 mountain climbers – 6 per leg
– 8 single arm KB overhead press (16/12kg) – 4 per arm
– 4 turkish get ups (16/12kg) – 2 per arm
Cooldown / Cashout
Tempo Box Breathing
Laying supine with feet elevated on box or bench
for 5 minutes
– 6 sec slow/controlled exhale
– 6 sec pause
– 4 sec inhale
– 4 sec pause
focus on only taking in breathe through belly
