7. September 2023
Sep
07
CrossFit – Thu, Sep 7
Warm-Up
Warm-Up
Game Day
Red Light Green Light
Perform 2-3 Rounds with
Frog Jumps
Duck Walks
Reverse Bear Crawls
Red Light Green Light
Perform 2-3 Rounds with
Frog Jumps
Duck Walks
Reverse Bear Crawls
Strength / Skill
Pick Drill Warm-Up
Fish-Game (AMRAP – Reps)
score:
– reps = point
– reps = point
Skills and Drills:
Pick Drill Warm-Up – 5 minutes
+
Fish Game – 5 minutes
WoD
Carry the Load (AMRAP – Rounds and Reps)
"Carry the Load"
As Many Rounds and Reps as possible in 30 minutes:
Echo Bike 1000/800 meters
Single-Arm Dumbbell Overhead Carry 30 m. (15 m. e/s) @22,5/15
Rest for 30 seconds
row 500/400
Single Kettlebell Walk Between Legs 30 m.
Elbow Plank for 30 seconds
Rest for 30 seconds
As Many Rounds and Reps as possible in 30 minutes:
Echo Bike 1000/800 meters
Single-Arm Dumbbell Overhead Carry 30 m. (15 m. e/s) @22,5/15
Rest for 30 seconds
row 500/400
Single Kettlebell Walk Between Legs 30 m.
Elbow Plank for 30 seconds
Rest for 30 seconds
scoring:
each 100 m. row/bike = 1 rep
each 10 m. carry = 1 rep
Cooldown / Cashout
Cashout
Patrick Step ups
Accumulate 20-30 reps/side
Rest and switch as needed
Accumulate 20-30 reps/side
Rest and switch as needed
Skills and Drills:
Pick Drill Warm-Up – 5 minutes
+
Fish Game – 5 minutes