Wednesday, May 5th 2021

5. Mai 2021


CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

3 sets

6/6 bulgarian split squats

8/8 single leg glute bridges


A: Back Squat (3×5 @70%)

Rest 60 seconds between sets

Score: Weight used across each set

TC: 10mins



Back Squat

3 x 5 @moderate + 3 seconds down

Rest 60 seconds between sets


As written


Back Squat

3 x 5 @65%

Rest 60 seconds between sets


B: Metcon (Time)

8 Rounds for time

4 Bar Muscle-ups

6 Deadlift 185/125lbs

8 DB Thrusters 2×50/35lbs



Score: Time

TC: 18mins

Scaling options


8 Round for time

4 Jumping CTB @ controlled eccentric

6 Deadlift @light

8 DB Thrusters @2xlight


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


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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