Thursday, May 13th 2021

13. Mai 2021


CrossFit8608 – WOD

Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

10 In and out squats

10 Samson lunges

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

2 sets

6 Cal Machine @hard

5/5 Single leg broad jump

10 RDL’s @Ascending


A: Metcon (4 Rounds for reps)

4 x

4 minutes AMRAPs

1,2,3,4, etc. Deadlifts 275/185lbs

4,8,12,16, ect. Cal Bike/Row/Ski

2 minutes rest between each amrap

Restart at the beginning for each amrap

Score: (4 scores) total reps reached on each amrap

TC: 22mins

Scaling options


1,2,3,4, etc. Deadlifts @moderate

2,4,6,8, ect. Cal Bike/Row/Ski


1,2,3,4, etc. Deadlifts @225/155

4,8,12,16, ect. Cal Bike/Row/Ski

Extra Accessory

Metcon (No Measure)

Bulgarian Split Squat

Every 90 seconds for 12 minutes

Odd: 12 reps left leg

Even: 12 reps right leg

With a barbell back rack

Related Posts

Saturday, June 19th 2021

CrossFit8608 - WODWarm-up (No Measure)A. General 400m Run or 500m Row B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 20 sec of double unders 5 Back squats 5 Btn...

Friday, June 18th 2021

CrossFit8608 - WODWarm-up (No Measure)A. General Row 30 sec 25' samson stretch lunges Row 45 sec 10 PVC shoulder dislocates B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 2 sets 10 Strokes on the Rower@ Easy-Hard 3-5...

Strength 3-2-1 (Week 3)

CrossFit8608 - StrengthStrengthA1: Shoulder Press (3-2-1)A2: Shoulder Press (Max reps @ 50% of A1)B1: Deadlift (3-2-1)B2: Deadlift (Max reps @ 50% of B1)C1: Single Arm Ring Rows (5-5-5)C2: Single Arm Ring Rows (Max reps @ easier angle of C2)D1: One leg...


0 Kommentare

News & Updates

Join Our Newsletter

Newsletter Anmeldung

Melde Dich für unseren Newsletter an und bleibe immer up to date. 

Du hast Dich erfolgreich angemeldet!

%d Bloggern gefällt das: