9. März 2024
Mrz
09
CrossFit – Sat, Mar 9
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
2 sets on the rower:
-:30 easy pace
-:20 moderate pace
-:10 fast pace
Perform sets straight through for 2:00 of work.
3 sets:
-5 elbow-to-instep/leg
-5 unweighted good mornings
-5 step-back lunges/leg
-5 single-leg toe touches/leg
-:30 jump rope
Specific Warm Up
WoD
Open 2024.2 (AMRAP – Rounds and Reps)
AMRAP 20 minutes of:
-300-meter row
-10 deadlifts @83/56 kg
-50 double-unders
Cooldown / Cashout
Cool Down
2 sets:
– :30 scorpion stretch hold/side
– :30 pigeon stretch/leg
Deadlift Layering:
-7 Deadlift Focus on: Keep the bar close to the body on the ascent.
-7 Deadlift Focus on: Push the hips back on the descent.
-7 Deadlift Focus on: Push the knees back and out of the way. Keep the bar close.
-7 Deadlift Focus on: Maintain lumbar arch.
+
Mini rounds | 10:00
3 sets, building to workout load:
-10 pulls on the rower
-5 deadlifts
-10 double-unders
Rest long enough between sets to add load to the barbell.