9. November 2023
Nov
09
CrossFit – Thu, Nov 9
Warm-Up
Warm-Up
3 Sets:
– 1:00 Bike
– :30/side PVC Front Rack Stretch
– :30 forearm Plank
– 5 Split jerk Stance Behind The Neck Strict Press with PVC
Strength / Skill
Canella Cross Foot Work Drills
10 minutes practice
Split Jerk (EMOM 10:
1 Split Jerk @ 60-75%)
1 Split Jerk @ 60-75%)
WoD
Carry X Hold
4 sets:
5 minutes ON/ 1 minute OFF
– 24/20 cal echo bike
– 100 foot suitcase carry @ 24/16kg – LEFT
– 30 sec side plank hold – LEFT
– 100 foot KB suitcase carry @ 24/16kg – RIGHT
– 30 sec side plank hold – RIGHT
– 24/20 cal echo bike
– 100 foot single arm KB waiters carry – LEFT
– 30 sec passive bar hang
– 100 foot KB waiters carry – RIGHT
– 30 sec front leaning rest on rings
*Pick up where you left off
Cooldown / Cashout
Breathe Work
1-2 sets
30 Breaths @ very light band tension wrapped around lower ribcage
Rest 1 min between sets
