Tuesday, June 15th 2021

15. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

5 Banded wall-slides, slow and controlled

3 wall walks

10 HS hold scap push, facing wall

Gymnastics

A: Metcon (AMRAP – Reps)

5 sets

20 Banded Tricep extension @fast

8-10 Kipping HSPU

Rest 90 seconds
Score: total reps

TC: 15mins

Scaling options

Beginner

5 sets

20 Banded Triceps extension @fast

8-10 DB push press @mod-heavy

Rest 90 seconds

Intermediate

5 sets

20 Banded Triceps extension @fast

4-8 Kipping HSPU

OR

4-8 Feet elevated piked hspu

Rest 90 seconds

COMP

As written

Advanced: add a deficit

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

2,4,6,8,10, etc

KB Swings 32/24 Kg

1,2,3,4,5, etc

Wall Walks
Score: Rounds + Reps

Scaling options

Beginner

Amrap 10 minutes

2,4,6,8,10, etc

Russian KB Swing @Moderate

2,4,6,8,10, etc

Piked Shoulder Taps

*Can be done with feet on the floor as well

Intermediate

Amrap 10 minutes

2,4,6,8,10, etc

KB Swing @ 24/16 Kg

1,1,1,1,1, etc

Wall walk

COMP

Amrap 10 minutes

2,4,6,8,10, etc

KB snatch 32/24

Ring muscle ups

*Rest 5*

Amrap 8

4,8,12,etc

KBS 32/24

TTB

()

Extra Accessory

Metcon (No Measure)

3sets

3 Press against pins**

5/side EXPLOSIVE Landmine Row + Press

Rest 60 seconds
Goal: Pressing power

**Hold every rep for 3 seconds pushing as hard as you can

()

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