7. Juni 2023
Jun
07
CrossFit – Wed, Jun 7
Warm-Up
Warm-Up
3 sets
:30/side couch stretch
5/side Alternating curtsey Lunges with medball in bear hug
5/side Thoracic rotations in squat
+
Rowing Force Curve Drill
:30/side couch stretch
5/side Alternating curtsey Lunges with medball in bear hug
5/side Thoracic rotations in squat
+
Rowing Force Curve Drill
Strength / Skill
Rear Foot Elevated Barbell Rack Split Squat (6 sets of 4-5 reps
Rest 1 minute between sets
*alternate sides per set (3 sets/side))
Rest 1 minute between sets
*alternate sides per set (3 sets/side))
– Barbell will be in back rack.
– Use a bench or box to prop up back foot.
– Ensure that if you are slightly concerned about standing up that you have TWO spotters on either side of the bar.
– Make sure you are getting a long range of motion.
– Use a bench or box to prop up back foot.
– Ensure that if you are slightly concerned about standing up that you have TWO spotters on either side of the bar.
– Make sure you are getting a long range of motion.
WoD
OH MY QUAD (Time)
"OH MY QUAD"
Every 4 minutes for 20 minutes (5 rounds):
– 20 Wall Ball Shots 11/10 feet
– Row 20/16 calories
Every 4 minutes for 20 minutes (5 rounds):
– 20 Wall Ball Shots 11/10 feet
– Row 20/16 calories
*Note:
– Goal is for Wall balls to be unbroken.
– Score is slowest round to ensure members are pushing to keep the pace high on each set.
– Cap all work at 3:00 and scale as needed to get closer to 2:00 per round.
Scaling:
– Scale wallballs to 6/4 to a high target or 9/6 to 10/9ft.
– Lower row cals to 16/12 if needed to stay in the 2 minute range
Target
– The goal for wallballs is to go unrboken and then hold a sustainable tough pace on the row. Each round should be done in about 2 minutes.
Cooldown / Cashout
Positional Breathe Work
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