Monday, May 10th 2021

10. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

EMOM 4minutes

Odd: Bike/Row/Ski

Even: 1 Air squat every 3,5,7,10 seconds

B. Mobility

Standing banded psoas march

20 alternating reps

https://www.youtube.com/watch?v=FDoih85T5vo

C. Specific

1 Set

-5/5 Airplanes

-7/7 bulgarian split squats

-3 Back squats @2-10-X-1

Weightlifting

A: Back Squat (10 x 4 @75%)

EMOM 10minutes

4 Back Squats @75%

Score: Weight used across each set

Scaling options

Beginner:

4-6 Back squats @light-mod

Tempo- 3 seconds down

We are scaling to a load that is reflective of the tempo. Athletes should be able to perform each portion of the eccentric phase in a controlled manner with balanced weight distribution.

Intermediate & COMP:

As written

Metcon

B: Metcon (Time)

For time

50-40-30-20-10

DB snatch @50/35lbs

Cal Row
KG: 22.5/15

Score: Time

TC: 20mins

Scaling options

Beginner

50-40-30-20-10

DB snatch @light

25-20-15-10-5

Cal Row

Intermediate

50-40-30-20-10

DB snatch @35/25lbs

Cal Row

COMP:

10-8-6

DB Snatch @100/70

Weighted Strict Pull-ups @50/35

Rest 2mins

12-10-8

DB Snatch @75/50

Strict Pull-ups

Rest 2mins

21-15-9

DB Snatch @50/35

Cal Ski

Extra Accessory

Metcon (No Measure)

Good morning from pins

3 x 8

()

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