Thursday, June 10th 2021

10. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

EMOM 4

Odd: Bike/Row/Ski

Even: 1 moderate height box jump 3,5,7 sec

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

-5/5 Airplanes

-7/7 Pause bulgarian split squats

-9 Band pull aparts

Strength

A: Deadlift (3 x 5 @75-80%)

Rest 2-3mins between sets

Score: Heaviest set

TC: 12mins

Scaling options

Beginner

3 x 3-5@moderate + tempo (4sec down)

Intermediate

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

3-6-9-12-15…

KB swings 32/24Kg

Box jumps 30/24″
Score: Total rounds + reps

Scaling options

Beginner

Amrap 20

Russian KB swings @light-mod

Box jumps @moderate

reps @3,6,9, ect..

Intermediate

Amrap 20

KB swings @24/16Kg

Box jumps @24/20″

reps @3,6,9, ect..

Extra Accessory

Metcon (No Measure)

Cool down 3-4 minutes on bike or rower

5min Lower Body Stretch

()

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