Wednesday, May 5th 2021

5. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

3 sets

6/6 bulgarian split squats

8/8 single leg glute bridges

Strength

A: Back Squat (3×5 @70%)

Rest 60 seconds between sets

Score: Weight used across each set

TC: 10mins

Scaling

Beginner

Back Squat

3 x 5 @moderate + 3 seconds down

Rest 60 seconds between sets

Intermediate

As written

COMP:

Back Squat

3 x 5 @65%

Rest 60 seconds between sets

Metcon

B: Metcon (Time)

8 Rounds for time

4 Bar Muscle-ups

6 Deadlift 185/125lbs

8 DB Thrusters 2×50/35lbs
KG:

85/55

22.5/15

Score: Time

TC: 18mins

Scaling options

Beginner

8 Round for time

4 Jumping CTB @ controlled eccentric

6 Deadlift @light

8 DB Thrusters @2xlight

Intermediate

8 Round for time

2 Bar Mu or 4 Jumping bar mu*

6 Deadlift @155/105

8 DB Thrusters @2×35/25

*Can also scale with strict CTB or regular pull ups

COMP:

As written

Extra Accessory

Metcon (No Measure)

3 sets

10 seconds L-sit Hold on Parallette or floor

20 fast sky touches

Rest 60 sec
Goal: Core stability and endurance

We decorticated the TTB and programmed you 2 exercises in order to work on specific portions of the movement (Half way up and top).

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