8. April 2023
Apr
08
CrossFit – Sat, Apr 8
Warm-Up
Warm-Up
2 Sets:
5 Inchworms to yoga push up
10 Walking Knee Hug March
10 Walking Lateral Lunge w/jump
10 Barbell or PVC Good Mornings
5 Empty Bar High Hang Muscle Snatch
5 Inchworms to yoga push up
10 Walking Knee Hug March
10 Walking Lateral Lunge w/jump
10 Barbell or PVC Good Mornings
5 Empty Bar High Hang Muscle Snatch
WoD
Stick Together (AMRAP – Rounds and Reps)
In teams of 2:
A. Conditioning (Partner Style)
"Stick Together"
22 minute amrap:
400m run together
2 rounds (1 round per person, partner holds elbow plank while other partner works on bar)
12 deadlift 52,5/35
9 hang power snatch
A. Conditioning (Partner Style)
"Stick Together"
22 minute amrap:
400m run together
2 rounds (1 round per person, partner holds elbow plank while other partner works on bar)
12 deadlift 52,5/35
9 hang power snatch
Score: 1 rd = 400 m. + 2 rds of Deadlifts & HPSs
OPTIONAL Strength
Push Press (Set 1 – 5 reps
Set 2 – 5 reps
Set 3 – 5 reps
Set 4 – 3 reps
Set 5 – 3 reps
Rest 2 minutes between sets)
Set 2 – 5 reps
Set 3 – 5 reps
Set 4 – 3 reps
Set 5 – 3 reps
Rest 2 minutes between sets)
Cooldown
Cooldown
5 min Foam Roll – Lower body focus
+
5 slow controlled joint rotations/side:
– Ankles
-Knees
-Hips
