23. September 2023
Sep.
23
CrossFit – Sat, Sep 23
Warm-Up
Warm-Up
Barbell Roll Lats/Triceps x 1 minute/side
Then 2 sets
:20/side Banded Behind Back Shoulder Flexion Stretch
5/side Squat thoracic Rotations
200m Jog
Then 2 sets
:20/side Banded Behind Back Shoulder Flexion Stretch
5/side Squat thoracic Rotations
200m Jog
Strength / Skill
Front Squat (Every 2:30, for 10 minutes (4 sets):
5 Front Squats
)
5 Front Squats
)
WoD
Holding It All Together (AMRAP – Rounds and Reps)
"Holding It All Together"
23 Minute AMRAP
Partner 1: 200m run while P2 hold two KB in front rack @ 24/16
Partner 2: 200m run while P1 hold two KB in front rack
23 Minute AMRAP
Partner 1: 200m run while P2 hold two KB in front rack @ 24/16
Partner 2: 200m run while P1 hold two KB in front rack
Partner 1: 50 double unders while P2 hold KB Overhead
Partner 2: 50 double unders while P1 hold KB Overhead
Partner 1: 15 front squats @60/42,5 while P2 holds KB in farmers position
Partner 2: 15 front squats while P1 hold KB in farmers position
Cooldown / Cashout
Banded Overhead Tricep Extensions (31X1 tempo) (4 x 10-12 (31X1 tempo) *2 RiR)
scoring:
color of band = weight
red = 1
black = 2
blue = 3
violet = 4
green = 5
color of band = weight
red = 1
black = 2
blue = 3
violet = 4
green = 5
4 alternating sets of:
A1. 10-12 Banded Overhead Tricep Extensions (31X1 tempo)
*2 RiR
Rest 45 seconds
A2. 10-12 Kettlebell Towel Hammer Curls (30X1 tempo)
*2 RiR
Rest 45 seconds
Kettlebell Towel Hammer Curls (30X1 tempo) (0-12 (30X1 tempo) *2 RiR)
4 alternating sets of:
A1. 10-12 Banded Overhead Tricep Extensions (31X1 tempo)
*2 RiR
Rest 45 seconds
A2. 10-12 Kettlebell Towel Hammer Curls (30X1 tempo)
*2 RiR
Rest 45 seconds
Loads per set (by %): 60, 65, 70, 75