Tuesday, June 8th 2021

8. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

1min row or bike @easy

10 Inchworms

45sec row or bike @mod

10 mini band wall slides

30 sec row or bike @hard

10 alternating Y arm raises on a box*

B. Specific

2 sets

5 Beat swings + 1-3 Hip to bar**

10 Scap pull + hollow body

https://youtu.be/iu7CjzonbZE

15 Hollow body + banded lat pull-down

https://youtu.be/WQ-2zov97tI

https://youtu.be/67jI0e8x2T8

**Only have athletes perform the hip to bar if they can control an active shoulder through the entire ROM of the beat swing.

Gymnastics

A: Metcon (No Measure)

5 sets

3-6 Box lat to fly

No rest

3-6 Bar Muscle-ups

Rest 90 seconds
Score: No score

TC: 15mins

Scaling options

Beginner

3-6 Beat swings

No rest

3-6 Assisted pull-up

Intermediate

3-6 Scap pull + box hollow body

No rest

3-6 CTB

https://youtu.be/iu7CjzonbZE

COMP

5 sets

15 Banded hollow body rocks

No rest

3-6 Bar Muscle-ups

Rest 90 seconds

()

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

20 Hang power cleans 115/75lbs

10 Burpee box jump over 24/20″
KG: 52/34

Score: Rounds + reps

Scaling options

Beginner

Amrap 10

15 Hang power cleans @light

10 Burpee box jump over @low

Intermediate

Amrap 10

20 Hang power cleans @95/65

10 Burpee box jump over @24/20″

COMP

Amrap 15

20 Cal row

15 Hang power cleans @115/75

10 Burpee box jump

Extra Accessory

Metcon (No Measure)

Split stance Meadow row

3 x 10

Rest 60 seconds between sets
Goal: Upper body pulling

Points of performance:

– Hold 1 sec at mid way in the descent of every rep + Explode in the way up

()

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