5. September 2023
Sep.
05
CrossFit – Tue, Sep 5
Warm-Up
Warm-Up
2-3 sets of each as needed:
A1. Band Pull aparts; 12-15 reps
A2. Banded Shoulder External Rotation; 10-12 reps/arm
A3. Pass Through w Band; 10 reps/each way
A4. Banded Straight Arm Pull downs
A5. Hanging Scapular Rotations; 4-6 reps each direction, slow and controlled
A1. Band Pull aparts; 12-15 reps
A2. Banded Shoulder External Rotation; 10-12 reps/arm
A3. Pass Through w Band; 10 reps/each way
A4. Banded Straight Arm Pull downs
A5. Hanging Scapular Rotations; 4-6 reps each direction, slow and controlled
+
2-3 sets of each as needed
B1. Ring Rows; 10-12 reps
B2. Strict Pull-ups; 8-12 reps
B3. Kip Swing Pull-up work
Strength / Skill
Bar muscle up Skill
2-4 minutes progressing through each step (8-16 minutes total):
1. Jump to pike
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
1. Jump to pike
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
*note: each step adds onto the previous one. Focus on not skipping the previous step as you add
the next.
WoD
Buckle Up (AMRAP – Reps)
"Buckle Up"
As Many Rounds and Reps as possible in 10 minutes, with Buy In:
Buy In:
Row 2000/1600 meters
Then AMRAP:
Box Jump Overs
As Many Rounds and Reps as possible in 10 minutes, with Buy In:
Buy In:
Row 2000/1600 meters
Then AMRAP:
Box Jump Overs
Cooldown / Cashout
Cashout
Bottom of Squat Hold
Hold for 10 breaths @3333 tempo
*Elevate heels as needed to help maintain comfort and breathing cadence
Hold for 10 breaths @3333 tempo
*Elevate heels as needed to help maintain comfort and breathing cadence
