9. Januar 2023
Jan
09
CrossFit – Mon, Jan 9
Warm-Up
Warm-Up
2 minutes on Choice Machine at moderate effort
+
2 sets:
PVC Pipe Passthrough x 10 reps
Groiner Stretch x :20/side
Cossack Squat x 5/side
PVC Tempo OHS x 5 reps @3232 tempo
Prep with Barbell:
1 Set x 6 reps each of the following movements:
-Clean Grip RDL’s
-Clean Grip Deadlifts
-Hang Clean Shrugs
-Hang Muscle Clean
-Squatting Quad Ankle Rocks
-Front Squats
-Clean Pull Unders
-Hang Power Clean + Push Press
-Hang Squat Clean + Push Jerk
-Power Clean + Split Jerk
-Squat Clean + Split Jerk
Strength / Skill
Hang Squat Clean and Jerk (Weight)
Halting Clean Deadlift (4 Rounds for reps)
B. 2 reps x 4 sets; rest 2 min b/t sets – 2 sec pause at shin, knee, and mid thigh
*Focus on keeping shoulders over the bar through each pause
WoD
WOD (AMRAP – Rounds and Reps)
"Happy Legs!"
8 Min AMRAP:
8 OHS (30/42,5)
8 Box Jump Overs
8 OHS
8 Box Jumps
8 Min AMRAP:
8 OHS (30/42,5)
8 Box Jump Overs
8 OHS
8 Box Jumps
Cooldown
Cooldown
2 minutes on Choice Machine at easy/conversation effort
+
5 minutes – Foam-roll or Lax ball – Upper Back & Lats Focus
+
Quadruped Cat-Cow*: 20 reps
+
5 minutes – Foam-roll or Lax ball – Upper Back & Lats Focus
+
Quadruped Cat-Cow*: 20 reps
*With deep inhales & exhales focusing on as much thoracic flexion and extension as possible.
A. Every 2 minutes x 5 sets:
3 Hang Squat Clean/Jerk- start moderate
& increase load each set to a tough 3 reps for the day