19. Dezember 2024
Dez.
19
CrossFit – Thu, Dec 19
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Step-Ups
:15/:15 Box-assisted pigeon stretch
10 Air Squat
5/5 Cossack Squat
10 Bootstraps
Into
2 ROUNDS
10 Box Jumps (increase height second round)
10 Jumping Air Squat
:30 Squat Hold
Strength – All
Back Squat (10-10-10-10
Box Back Squats*)
Workout – Performance
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Box Jumps (30/24)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
Workout – Fitness
EVERY 2:00 x 4 SETS (AMRAP – Reps)
15 Box Jumps (24/20)
Max Air Squats w/ Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Squats)
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
Optional Cool Down – All
*Squat to a Box that is at or slightly above parallel. Start Moderate and build to Heavy.
(Score is Weight)