Friday, April 30th 2021

30. April 2021

Comments

CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30sec Row

30sec on

Banded air squats*

Reverse plank

Double unders

*https://youtu.be/HkqVZcTlcPo

B. Mobility

Quadruped rear shoulder stretch

30sec/side

https://youtu.be/eYovIztVZos

C. Specific

2 sets

9 Hollow banded lat pull downs

7 Transition muscle ups*

*Transition mu versions

Beginner:

Floor transitions, knees bent o

Intermediate:

Floor, legs straight

Advanced:

Box

Advanced +:

5 x (1 box transition mu + 2 pause ring dips)

Gymnastics

A: Metcon (AMRAP – Reps)

Every 2mins for 10mins complete the following gymnastics complex unbroken

2-4 Ring muscle ups

2-4 Strict Ring dips

2-4 Strict chest to ring pull-ups
Score: total reps completed

Scaling options

Beginner

Every 2mins x 10mins

4-8 Ring rows

4-8 Push-ups or kneeling push-ups

Intermediate

Every 2mins x 10mins

2-4 Box transition ring muscle ups

2-4 Feet supported box Ring dips

2-4 Strict chin ups

COMP:

5 sets not for time

1 Strict Ring Muscle-ups

2 Ring Dips

3 Kipping Ring Muscle-ups

Rest as needed between sets

Metcon

A: „Chaos“ (AMRAP – Rounds and Reps)

AMRAP 7minutes

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees

43/30 KG
Scaling options

Beginner

Amrap 7

10 Thrusters @ light

10 Bar facing Burpees

*Record weight used for future reference

Intermediate

Amrap 7

10 Thrusters @ 65/45

10 Bar facing Burpees

COMP:

As written

Cool down

3-4 minutes on bike or rower

Lower Body Flow

()

Related Posts

Saturday, May 15th 2021

CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double under or a triple under B. Mobility World greatest stretch 2 sets of 10-15 rep/side...

Friday, May 14th 2021

CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 30sec Bike/Row/Run 10 Banded T pull aparts B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions https://www.youtube.com/watch?v=FBqJU7k6-w8 C. Specific 2 sets 5 Scap pulls 5...

Strength 3-2-1 (Week 4)

CrossFit8608 - StrengthStrengthA1: Bench Press (3-2-1)A2: Bench Press (max reps @ 50%)B1: Back Squat (3-2-1)B2: Back Squat (max reps @ 50%)C: Bent Over Row (3-2-1)C2: Bent Over Row (max reps @ 50%)D: Counterbalance Skater Squats (5-5-5)

0 Comments

0 Kommentare

News & Updates

Join Our Newsletter

Newsletter Anmeldung

Melde Dich für unseren Newsletter an und bleibe immer up to date. 

Du hast Dich erfolgreich angemeldet!

%d Bloggern gefällt das: