Tuesday, May 4th 2021

4. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30sec Row or Bike

30 sec Rotating Scorpions

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

10 Prone W-Y

3 push-up to downward dog

5 Burpees

Weightlifting

A: Metcon (AMRAP – Reps)

Every 3mins for 9mins

10 Bench Press @60%

30 sec Max burpee box jump overs 24/20″
Score: Total reps on the burpee box jump overs

Scaling options

Beginner

Every 3mins for 9mins

10 Light Benchpress/Push-ups

30 sec max burpees or Max tall kneeling med ball toss against the wall: https://youtu.be/cQ3pZhIBPHI

Intermediate

As written

COMP:

3 rounds

10 Bench Press @50% of 1RM

5 Slam balls

30 sec max Burpees over wall

Rest 2 minutes

Metcon

B: Metcon (AMRAP – Rounds and Reps)

4 x AMRAP 5minutes

10 Alternating Pistols

15 Abmat sit-ups

30 Double unders

Rest 2min b/w each amrap
Score: Total rounds + reps. Athletes will keep one continuous score, continuing where they left off on each amrap.

Scaling options

Beginner

4 x amrap 5

10 Alternating High box step ups

10-15 Abmat sit-ups

30 Single unders attempting a DU every 10 reps

Rest 2min b/w each amrap

Intermediate

4 x amrap 5

10 Box elevated pistols

15 Abmat sit-ups

15 Double unders

Rest 2min b/w each amrap

COMP:

4 x amrap 5

10 Alternated Pistols

15 GHD Sit-ups

30 Double unders

Rest 2 b/w each amrap

Extra Accessory

Metcon (No Measure)

Side lying DB external rotation

2 x 15/arm

or

Murph prep:

5 unbroken sets

5 strict pull-ups + 10 kipping pull-ups
Strength phases also mean a lot of pre-hab exercises. Please do them, they are important.

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