Thursday, May 13th 2021

13. Mai 2021

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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

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

6 Cal Machine @hard

5/5 Single leg broad jump

10 RDL’s @Ascending

Metcon

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
KG:125/85

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

TC: 22mins

Scaling options

Beginner

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

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

Intermediate

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

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