Friday, May 14th 2021

14. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30sec Bike/Row/Run

10 Banded T pull aparts

B. Mobility

Push-up plank to shoulder extension on parallette or boxes

10 repetitions

https://www.youtube.com/watch?v=FBqJU7k6-w8

C. Specific

2 sets

5 Scap pulls

5 Scap pushes

5 hand release push-ups

5 Inch worms

Gymnastics

A: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Score: Time

TC: 12mins

Scaling options

Beginner

21-15-9

Seated Single DB press*

Bench dips

Hand elevated or Kneeling Push-ups

*One hand on each head of the DB and press one DB with both hands from shoulders to lockout.

Intermediate

15-12-9

HSPU / Feet elevated piked hspu

Ring dips / Feet supported ring dips

Push-ups

COMP

Strict JT

21-15-9

Strict HSPU

Strict Ring dips

Push-ups

Rest 1:1

Repeat kipping style

Conditioning

B: Metcon (Distance)

Running session

Warm-up: 3 minutes light jog

5 rounds

1 minute @RPE 5

1 minute @RPE 7

1 minute @RPE 9

Cool down: 3minutes light jog
Score: total distance covered in the 15mins

TC: 21mins

Scaling options

Beginner

Warm-up: 3 minutes light jog

*Max distance in 15mins

Run 200ms/Walk 200m

Cool down: 3minutes light jog

Intermediate

As written

COMP:

Warm-up: 3 minutes light jog

Main sets:

8 rounds

1 minute @60%

1 minute @70%

1 minute @75%

1 minute @80%

Cool down: 3 minutes light jog

Extra Accessory

Metcon (Weight)

Bottom up KB Carry

Accumulate 200’ with mod-heavy KB

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