9. August 2023
Aug
09
CrossFit – Wed, Aug 9
Warm-Up
Warm-Up
3:00 row/bike:
Min 1 – easy pace
Min 2 – Moderate pace
Min 3 – Fast pace
+
2 Sets
5/side Deep lunge Rotations
10 Empty Barbell RDLs
30 Single unders
Min 1 – easy pace
Min 2 – Moderate pace
Min 3 – Fast pace
+
2 Sets
5/side Deep lunge Rotations
10 Empty Barbell RDLs
30 Single unders
Strength / Skill
Halting Deadlift (Set 1 – 6-8 reps @ 35%
Set 2 – 6-8 reps @ 45%
Set 3 – 6-8 reps @ 55%
Rest as needed)
Set 2 – 6-8 reps @ 45%
Set 3 – 6-8 reps @ 55%
Rest as needed)
WoD
To the Bike to the Wall (Time)
"To the Bike to the Wall"
4 Rounds for Time:
Bike 20/15 calories (24/20 Cal Row or C2 Bike)
50 Double-Unders
15 Wall Ball Shots 11/10 feet @9/6
Rest 3 minutes between each round
Time Cap: 20 minutes
4 Rounds for Time:
Bike 20/15 calories (24/20 Cal Row or C2 Bike)
50 Double-Unders
15 Wall Ball Shots 11/10 feet @9/6
Rest 3 minutes between each round
Time Cap: 20 minutes
Cooldown / Cashout
Cooldown
Cooldown – Soft Tissue
3:00 Easy walk cooldown
+
1:00 / side LAX Ball roll on calves
+
1:00/side LAX Ball Roll on shoulders
3:00 Easy walk cooldown
+
1:00 / side LAX Ball roll on calves
+
1:00/side LAX Ball Roll on shoulders
Lift to knee, back to floor, then to full extension = 1 rep.