8. Januar 2024
Jan.
08
CrossFit – Mon, Jan 8
Warm-Up
Warm-Up
9 min EMOM
1 – AMRAP :20 Empty bar shoulder press
2 – 6-8 Elevator Push ups – pause at halfway on way up and down
3 – 10 Hollow Body Rocks
Strength / Skill
Shoulder Press (2111 tempo) (Weight)
Every 2:30, for 10 minutes (4 sets):
Shoulder Press (2111 tempo)
Set 1
10 reps @ 60%
Set 2
10 reps @ 65%
Set 3
8 reps @ 70%
Set 4
8 reps @ 75%
% based off 5 RM
WoD
Unloaded (Time)
For Time:
-Row 50/40 calories
-15 V-Ups
-30 Push-Ups
-15 V-Ups
-20 Hand Release Push-Ups
-15 V-Ups
-10 Clapping Push-Ups
-15 V-Ups
Time Cap: 12 minutes
Cooldown / Cashout
Seated Banded Tib Raises
Knee over toe single leg calf raises
EMOM 8 minutes (4 rounds):
Minute 1
10-12 Seated Banded Tib Raises
Minute 2
8-10 Knee over toe single leg calf raises
EMOM 8 minutes (4 rounds):
Minute 1
10-12 Seated Banded Tib Raises
Minute 2
8-10 Knee over toe single leg calf raises