8. Juni 2023
Jun
08
CrossFit – Thu, Jun 8
Warm-Up
Warm-Up
2 Sets
:30 Row or bike @easy pace
:30 Supinated Deadhang
:30 Row or bike @moderate pace
5 Inchworms push ups
:30 Row or bike @hard pace
5 Tempo Push ups @3030
:30 Row or bike @easy pace
:30 Supinated Deadhang
:30 Row or bike @moderate pace
5 Inchworms push ups
:30 Row or bike @hard pace
5 Tempo Push ups @3030
Strength / Skill
Single Kettlebell Push Presses (6-8 Single Kettlebell Push Presses / side)
KB Chainsaw Rows (8-10 KB Chainsaw Rows / side)
4 alternating sets of:
– 6-8Single KB Push Presses /
side
– 1 min rest
– 8-10 KB Chainsaw-Rows/ side
– 1 min rest
WoD
The norm (Time)
"The Norm"
In Teams of 2
10 Rounds for Time:
10 Toes to Bars
10 Box Jump Overs
10 Dumbbell Power Snatches @ 22,5/15
In Teams of 2
10 Rounds for Time:
10 Toes to Bars
10 Box Jump Overs
10 Dumbbell Power Snatches @ 22,5/15
No TC
step down on box jump overs recommended
Scaling:
– Scale TTB to kipping knee raise.
– Scale box jump overs to box step overs.
– Scale Db weight to 15/12,5
Intent
– Very open-style in that we want members mocing at a steady pace throughout with a finishing kick on the last round.
Target
– Try to hold unbroken on all movements with potentially 1 planned break on TTB. The goal is to find a sustainable pace and be able to push the finish.
Feel
– Should feel close to threshold pace by the 4th round with just enough to dig in to finish.
Flow
– Box jump overs have a recommended step down. DB snatch are alternating.
Cooldown / Cashout
Knee Strength (no measure)
Knee Strength:
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
EMOM x 10:
Min 1: 2-5 Band Assisted Sissy Squats
Min 2: 2-5 Band Assisted Natural Knee Extensions
4 alternating setsof:
– 6-8Single KB Push Presses /
side
– 1 min rest
– 8-10 KB Chainsaw-Rows/ side
– 1 min rest