9. Juni 2023
Jun
09
CrossFit – Fri, Jun 9
Warm-Up
Warm-Up
Line Drill – 25′ Each Drill
Knee Hug March
Lizard crawl
Inchworms
Lateral Duck Unders
3 Shuttle Runs @warm up pace
+
Clean prep 3 sets x 3 Hang Muscle Cleans – starting with empty bar and building slightly
Knee Hug March
Lizard crawl
Inchworms
Lateral Duck Unders
3 Shuttle Runs @warm up pace
+
Clean prep 3 sets x 3 Hang Muscle Cleans – starting with empty bar and building slightly
Strength / Skill
Hang Power Clean (EMOM x 9:
Minutes 1-3: 5 reps @ 60% Minutes 4-6: 3 reps @ 70-80% Minutes 7-9: 1 rep @ 85-90%
)
Minutes 1-3: 5 reps @ 60% Minutes 4-6: 3 reps @ 70-80% Minutes 7-9: 1 rep @ 85-90%
)
WoD
Break It Down II (AMRAP – Rounds and Reps)
"Break It Down"
As Many Rounds and Reps as possible in 15 minutes:
12 Bodyweight Walking Lunges
6 Shuttle Runs
3 Wall walks
Rest for 30 seconds
As Many Rounds and Reps as possible in 15 minutes:
12 Bodyweight Walking Lunges
6 Shuttle Runs
3 Wall walks
Rest for 30 seconds
Shuttle runs are 7,5 m. out + 7,5 m. back or 90 m. of total running
Scaling:
– Scale wall walks to a comfortable distance.
Intent
– Repeatable round with short rest periods.
Target
– Everyone should move through each round with quick transitions and intensity knowing there is built in rest. Expect each round to take about 90 seconds to complete (not including rest).
Feel
– The only bottleneck should be wall walks, everything else should allow a fast pace and for members to push each round.
Flow
– Lunges can be forward lunges in place or walking lunges, not reverse.
Cooldown / Cashout
Cooldown
5-10 Minutes Foam Rolling Low Back and Glutes
EMOM x 9:
Minutes 1-3: 5 reps @ 60%
Minutes 4-6: 3 reps @ 70-80% Minutes 7-9: 1 rep @ 85-90%
– Percentages are based on hang power clean estimated 1RM.
– EMOMs are continuous and flow one right into the next.
– Make sure you have your weights ready to change before you start.
– Reps are meant to be cycled during the first 3 EMOMs then slow down as they get heavier.