Wednesday, June 9th 2021

9. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Row 150m

10 Wall balls

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

90/90 hip rotations

60sec

C. Specific

2 sets

7/7 single leg glute bridge

5 jumping squat with empty bar @3sec down

3 Tall Box jumps

Strength

A: Metcon (Weight)

Every 2 mins for 8minutes

1- 3-5 Back Squats @80%+

2- 10 Jumping Squats 45/35lbs
KG: 20/15Kg

Score: Weight used on the back squat across each set

TC: 8mins

Scaling options

Beginner

Every 2 mins x 4 rounds

1- 3-5 Back Squats @moderate + 3sec down

2- 5-7 Jumping Air Squats @3sec down

Intermediate

As written

COMP

2 x 3 rounds

3-5 Back Squats @heavy

Rest 2

10 Jumping Squats @15%

Rest 90 sec“

Metcon

B: Metcon (7 Rounds for time)

Every 3 minutes for 21 minutes

14 TTB

7 OH Squats 135/95lbs

200m Run
KG: 60/42

Score: Time of each round (7)

Scaling options

Beginner

Every 3 minutes for 21 minutes

10-14 V-ups

5-7 OH Squats @moderate

100m Run

Intermediate

Every 3 minutes for 21 minutes

14 Toes to eye level

7 OH Squats @115/75

100-200m Run

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

20 Fast Banded leg curls

No rest

6 Assisted explosive glute ham raise

Rest 60 sec

()

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