18. Oktober 2024
Okt.
18
CrossFit – Fri, Oct 18
Suggested Warm-Up
Warm-Up
MOBILITY ROUND
EMOM x 4 (:40 ON/:20 OFF)
Min 1: Inchworm + Push Up
Min 2: Bootstrappers
Min 3: Alt Pigeons
Min 4: Cossack Squats
Into…
AMRAP x 6 MINUTES
30 Single Unders (*Option 20 DUBs after 1ST RND)
10 Air Squats (*Add WB after 1ST RND)
10 WB Push Press
10 Bird Dogs
Strength – All
Back Squat (1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8)
Workout – Performance
10 ROUNDS FOR TIME (Time)
12 Wall Balls (20/14)
30 Double Unders
(Score is Time)
KG WB: (9/6)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
10 Wall Balls (14/10)
60 Single Unders
(Score is Time)
KG WB: (6/5)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
(Score is Weight)
Week 2 of 6
Strength | 5-3-1 Cycle