9. Februar 2023
Feb
09
CrossFit – Thu, Feb 9
Warm-Up
Warm-Up
12 min amrap @warm up pace
5 Sumo Inchworms
12 Alt. Box Step ups
10 Russian KB Swings
20 sec Machine @ uptempo pace
5 Sumo Inchworms
12 Alt. Box Step ups
10 Russian KB Swings
20 sec Machine @ uptempo pace
WoD
WOD (Time)
"TBT 2013 Regionals"
21-15-9
Deadlift 102,5/70
Box jump 24/20in
– 9 min cap
21-15-9
Deadlift 102,5/70
Box jump 24/20in
– 9 min cap
Strength / Skill
Single-DB Lateral Box-Step-Up (Weight)
2 sets:
A1. 8-10 Single DB lateral box step up per leg
A2. 10-12 Cook bridge per leg
rest 30 sec between exercises
A1. 8-10 Single DB lateral box step up per leg
A2. 10-12 Cook bridge per leg
rest 30 sec between exercises
+
B. KB palm press; 8-10/arm x 2; rest 30 sec between arms
Cook-Bridge (2 Rounds for reps)
2 sets:
A1. 8-10 Single DB lateral box step up per leg
A2. 10-12 Cook bridge per leg (score = reps i/t -> 5 left & 5 right = 10)
rest 30 sec between exercises
A1. 8-10 Single DB lateral box step up per leg
A2. 10-12 Cook bridge per leg (score = reps i/t -> 5 left & 5 right = 10)
rest 30 sec between exercises
+
B. KB palm press; 8-10/arm x 2; rest 30 sec between arms
KB Palm-Press (Weight)
2 sets:
A1. 8-10 Single DB lateral box step up per leg
A2. 10-12 Cook bridge per leg
rest 30 sec between exercises
A1. 8-10 Single DB lateral box step up per leg
A2. 10-12 Cook bridge per leg
rest 30 sec between exercises
+
B. KB palm press; 8-10/arm x 2; rest 30 sec between arms
Cooldown
Cooldown
2-3 Sets
5 Side Lying Thoracic Windmills per side
5 Prone Scorpion Twist per side
6 Mini-band Deadbugs (3 per side) with pause at extension
5 Side Lying Thoracic Windmills per side
5 Prone Scorpion Twist per side
6 Mini-band Deadbugs (3 per side) with pause at extension
