8. März 2023
Mrz
08
CrossFit – Wed, Mar 8
Warm-Up
Warm-Up
3 minutes on choice machine (Run, Row, Assault Bike, Bike Erg, Ski)
+
3 sets:
Horse Stance Squats: 8-10 reps w/ 1-2 sec pause in bottom
Bottoms Up Shrimp Squats: 4-6 reps/side
Banded Monster Walks: 15 steps/side forward & backward driving knees out using hips
5 Squat Jumps – For Max Height
Strength / Skill
Back Squat (build to a tough single
3 reps every 90sec x 4 – build per set ( ~40% to ~60% over the 4 sets)
3 reps every 90sec x 4 – build per set ( ~40% to ~60% over the 4 sets)
2 rep every 2min x 3 – continue building (~65% to ~80% over the 3 sets)
1 rep every 2:30 x 3-4 (Suggested jumps 85, 90, 95, 100%))
WoD
Double Dumbbells (2 Rounds for reps)
"Double Dumbbells"
2 rds
5 min AMRAP:
7 Dual-DB STOH @22,5/15
7,5 m. Front-Rack Walking-Lunges @22,5/15
36 Double Unders
7,5 m. Front-Rack Walking-Lunges @22,5/15
rest 3 min
2 rds
5 min AMRAP:
7 Dual-DB STOH @22,5/15
7,5 m. Front-Rack Walking-Lunges @22,5/15
36 Double Unders
7,5 m. Front-Rack Walking-Lunges @22,5/15
rest 3 min
Scoring: 1 rd = 45 reps (7,5 m. FRWL finished= 1 rep)
Cooldown
Cooldown
2-3 Sets:
90/90 Hip Stretch x 1 min/side
Quadruped Thread the Needle x 10/side
90/90 Hip Stretch x 1 min/side
Quadruped Thread the Needle x 10/side
