Tuesday, May 11th 2021

11. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

2mins Easy Row, Bike, or Run

B. Mobility

PNF lat stretch on box

5 repetitions

– 5 seconds pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Specific

3 x 3-5 reps on the Ring mu progression

Beginner: https://youtu.be/QYFJ108HOC8

Beginner 2: https://youtu.be/Hxk01mSUnVs

Intermediate: https://youtu.be/vs_ZlCrxfQ4

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10mins

3-5 Ring muscle ups
Scoring: Total reps completed

Scaling options

Beginner:

3-5 False grip ring rows + 3-5 Bench dips

Intermediate:

3-5 Box transition ring muscle ups

OR

5 CTB + 5 Ring dips

COMP:

Every 2 minutes for 10 minutes

4 Muscle up transitions on boxes

6 Bench Press (1 sec at chest)

https://www.youtube.com/watch?v=SCegqHH3n4o

Metcon

B: Metcon (5 Rounds for reps)

5 rounds

1 min OH Sit-ups 45/25lbs plate

1 min Box step-up overs 1×50/35lbs + 24/20″

1 min Burpee to target

1 min Pull-ups

1 min rest
KG:

20/10 kg-plate

22.5/15 DB

Score: Total reps

TC: 24mins

Scaling options

Beginner

5 rounds

1 min Sit-ups

1 min Box step-up overs @24/20″

1 min Burpee

1 min Jumping pull-ups with controlled descent

1 min rest

Intermediate

5 rounds

1 min OH Sit-ups @25/10lb-plate

1 min Box step-up overs @1×35/25lbs + 24/20″

1 min Burpee to target

1 min Assisted Pull-ups

1 min rest

COMP:

5 rounds

1 min GHD Sit-ups

1 min Sled Push @light

1 min Double unders

1 min HS walk

1 min rest

Extra Accessory

Metcon (No Measure)

3 rounds

20-30 sec Ring Dips Hold at top

20 Banded triceps extension

Rest 60 seconds

OR

Murph prep

4 rounds

800m Run

Rest 2mins

()

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