14. März 2024
März
14
CrossFit – Thu, Mar 14
Reminder: bitte gebt die Scores der Open Workouts bis spätestens Montag 20 Uhr ab.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
Warm-Up
Warm-Up
EMOM x 6
Min 1 – Row x :40 @ smooth effort
Min 2 – Shuttle runs x :40 @ smooth effort
+
2 sets
-5/side Plank Shoulder taps
-:20/side DB Suitcase March in place
-:15 Hollow Hold
Strength / Skill
Farmer Carry+Tuck-Ups+Shuttle Runs (AMRAP – Rounds and Reps)
WoD
Ghillie (Time)
4 rounds for quality
-500/400m row smooth (5/10 rpe)
-10 box jumps with step down
-20 sec wall facing HS hold
-20 sec plank on elbows
Cooldown / Cashout
Breathe Work – Retention Holds
Laying supine with feet elevated on box or bench, after a natural exhale, hold your
breathe as long as possible until you reach a 9/10 level of discomfort, return to normal
nasal/belly breathing for 2 minutes x 3 sets
For max distance / reps:
60 sec Max Distance DB Farmer Carry @ 22,5/15 kg per hand – 8m turnarounds
-Rest 30 sec-
60 sec AMRAP Tuck-Ups
-Rest 30 sec-
60 sec AMRAP Shuttle Runs
-Rest 30 sec-
60 sec Max Distance DB Farmer Carry @ 22,5/15 kg per hand – 8m turnarounds
*1 rep
8m on DB Farmer Carry
*1 rep
8m Down + 8m Back on Shuttle Run