13. Mai 2023
Mai
13
CrossFit – Sat, May 13
Warm-Up
Warm-Up
With partner:
"Partner 1 – :30 Bike
Partner 2 – AMRAP:30 Forearm Plank
Switch partners and repeat
Partner 1 – 100m Jog
Partner 2 – AMRAP:30 Med ball Russian Twist
Switch Partners and repeat
x 2 sets total sets
*Each partner should do each station twice
"Partner 1 – :30 Bike
Partner 2 – AMRAP:30 Forearm Plank
Switch partners and repeat
Partner 1 – 100m Jog
Partner 2 – AMRAP:30 Med ball Russian Twist
Switch Partners and repeat
x 2 sets total sets
*Each partner should do each station twice
WoD
Up the Mountain (Time)
In teams of 3:
"Up the Mountain"
Partner Met-con
25 min ascending ladder
3-6-9-12-15 etc
-Calorie bike per person (one works while other rests)
-Partner med ball sit ups per person (pass it back and forth) @9/6
– 200m run holding med ball between each round
"Up the Mountain"
Partner Met-con
25 min ascending ladder
3-6-9-12-15 etc
-Calorie bike per person (one works while other rests)
-Partner med ball sit ups per person (pass it back and forth) @9/6
– 200m run holding med ball between each round
OPTIONAL Strength
Tempo Barbell Good Morning (2111) (3 sets of 8-10 reps)
Barbell Good Morning (2111 tempo)
Rest 90 seconds between sets
Rest 90 seconds between sets
Cooldown
Cash-Out
Jefferson Curls – Accumulate 10 reps slow and controlled through full ROM
Tempo Barbell Good Morning (2111)
3 sets of 8-10 reps
Rest 90 seconds between sets
– The tempo is a 2 second negative, 1 second pause at bottom end range, 1 second concentric and 1 second pause at standing.
– Limit range of motion to what members can do without rounding the back.
– The goal is to feel a slight stretch in the hamstrings and tension in the back and core.