16. Juni 2023
Juni
16
CrossFit – Fri, Jun 16
Warm-Up
Warm-Up
2 min machine of choice
+
2 Sets
10/side single leg side to side line hops
10 KB RDL
:15 Chest to wall HS Hold*
*Sub straight arm plank
Strength / Skill
Banded Russian / Kettlebell Swings (12 Banded Kettlebell Swings)
Skater Jumps (3 Rounds for reps)
3 alternating sets of:
A1) 12 Banded Kettlebell Swings
Rest 30 seconds
A2)8 Skater Jumps4/side
Rest 90 seconds
WoD
Turned Up (5 Rounds for reps)
"Turned Up"
EMOM x 30 minutes alternating :
Min 1: 20 sec max rep hang power cleans @60/42.5
Min 2: 20 sec max rep bar muscle ups
Min 3: 20 sec max rep wall walks
Min 4: 20 sec max rep bar facing burpees
Min 5: REST
EMOM x 30 minutes alternating :
Min 1: 20 sec max rep hang power cleans @60/42.5
Min 2: 20 sec max rep bar muscle ups
Min 3: 20 sec max rep wall walks
Min 4: 20 sec max rep bar facing burpees
Min 5: REST
– each round, add 5 seconds to the work time
– for athletes scaling bar muscle ups, ensure that they cap each round of movements at 10
– Score: total reps for each movement (1. rd = reps of total HPCLs for all 5 rds; 2. rd = reps of total BMUs for all 5 rds; …)
Cooldown / Cashout
Cooldown
Walk for 5-10 minutes
3 alternating sets of:
A1) 12 Banded Kettlebell Swings
Rest 30 seconds
A2)8 Skater Jumps4/side
Rest 90 seconds