8. August 2023
Aug.
08
CrossFit – Tue, Aug 8
Warm-Up
Warm-Up
2 Sets
Wrist Rocks & Circles – 10 reps/each
Push Up Plus x 10 reps
Plank to Pike w/ Feet on Box x 10 reps
Pike Position Shoulder Shrugs w/ Feet on Box x 10 reps
Wrist Rocks & Circles – 10 reps/each
Push Up Plus x 10 reps
Plank to Pike w/ Feet on Box x 10 reps
Pike Position Shoulder Shrugs w/ Feet on Box x 10 reps
Strength / Skill
Forward Roll Progressions
#1 – Forward Roll on Mat: 5 reps x 3 sets
#2 – Forward Roll w/ Feet on Box: 5 reps x 3 sets
*Focus on tucking chin, keeping body tight
#2 – Forward Roll w/ Feet on Box: 5 reps x 3 sets
*Focus on tucking chin, keeping body tight
+
B. Wall Facing Shoulder Taps: 20 sec AMRAP; rest 60 sec x 5 sets
+
C. Feet on Box Alternating Pike Leg Lifts:: 5 reps/side x 3-5 sets; rest as needed
*Focus on as creating as much of a stacked shoulder/hip position as possible, aim to get one leg
over hands to feel completely inverted, spot as needed
WoD
Isometric Rows (AMRAP – Rounds and Reps)
"Isometric Rows"
As Many Rounds and Reps as possible in 13 minutes:
Row 500 meters for calories
Forearm Front Plank for 20 seconds
Side Plank S for 20 seconds
As Many Rounds and Reps as possible in 13 minutes:
Row 500 meters for calories
Forearm Front Plank for 20 seconds
Side Plank S for 20 seconds
Cooldown / Cashout
Cashout
2-3 Sets
30 sec Hollow Body Hold
30 sec Reverse Plank Hold
20 sec copenhagen side plank/side
20 sec Star Plank Hold/side
10 sec Chin Over Bar Hold
10 sec False Grip Ring to Chest Hold
30 sec Hollow Body Hold
30 sec Reverse Plank Hold
20 sec copenhagen side plank/side
20 sec Star Plank Hold/side
10 sec Chin Over Bar Hold
10 sec False Grip Ring to Chest Hold
Score:
rds plus reps.
every cal and sec = 1 rep