14. Juni 2023
Juni
14
CrossFit – Wed, Jun 14
Warm-Up
Warm-Up
2 minutes on Choice Machine at moderate effort
+
2 sets:
PVC Front Rack/External rotation Stretch x :30/side
Groiner Stretch x :20/side
Cossack Squat x 5/side
PVC Tempo Front Squat x 5 reps @3232 tempo
+
Clean prep
1 set of 4-6 reps of the following movements:
-RDL’s
-Deadlifts
-Hang Clean Shrugs
-Hang Muscle Cleans
-Front Rack Elbow Pumps
-Hang Power Cleans
-Squatting Quad Ankle Rocks
-Front Squats
-Clean Pull Unders
-Power Cleans
-Squat Cleans
Strength / Skill
Slow Pull Cleans (Every minute, for 5 minutes (5 sets):
2 Slow Pull Cleans @ 40-50%)
2 Slow Pull Cleans @ 40-50%)
1 Squat Clean + 1 Hang Squat Clean (Every 2 minutes, for 10 minutes (5 sets):
Squat Clean + Hang Squat Clean
Squat Clean + Hang Squat Clean
*building per set, aiming to finish at 85-90% 1rm squat clean)
WoD
Pause (Time)
"Pause"
For Time:
30 Back Rack Walking Lunge Steps @ 42,5/30
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
20 Front-Racked Barbell Lunges
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
10 Barbell Overhead Walking Lunges
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
For Time:
30 Back Rack Walking Lunge Steps @ 42,5/30
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
20 Front-Racked Barbell Lunges
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
10 Barbell Overhead Walking Lunges
Left Side Plank Hold on Forearm for 30 seconds
Right Side Plank Hold on Forearm for 30 seconds
Reverse Plank Hold for 30 seconds
Time Cap: 12 minutes
Cooldown / Cashout
Cashout
Knees/Glute Health:
EMOM x 8:
Min 1: 8-10 Single leg KOT Calf Raises/side – slow controlled tempo
Min 2: 30 sec AMRAP Glute Bridge with Knees Banded
EMOM x 8:
Min 1: 8-10 Single leg KOT Calf Raises/side – slow controlled tempo
Min 2: 30 sec AMRAP Glute Bridge with Knees Banded
