Wednesday, June 16th 2021

16. Juni 2021

Comments

CrossFit8608 – WOD

Warm-up (No Measure)

A. General

1 set

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets

3 Hang clean pull

3 Tall power cleans

3 Front squats*

3 Tempo power cleans

*Pause for 2 seconds at power clean reception on the way down

Weightlifting

A: Metcon (Weight)

Every 30sec for 3mins

4 TNG Power Clean 155/105lbs

Rest 2mins and repeat
KG: 70/50

TC: 8mins

Scaling options

Beginner

EMOM x 3mins

4-6 Power Clean @155/105lbs

*Not TNG

Rest 2mins and repeat

Intermediate

Every 30sec x 3mins

4 TNG Power Clean @115/75lbs

Rest 2mins and repeat

COMP

4 sets

8 TNG @155/105

Rest 10-15

8 TNG @155/105

Rest 10-15

8 TNG @155/105

Rest 2 minutes

Metcon

B: Metcon (AMRAP – Reps)

EMOM 15minutes

1. 12-16 Cal Bike,Ski, Row

2. 15-20 Box Jumps @24/20″

3. 10-15 Wall Balls @20/14lbs
KG: 9/6

Score: Total reps

Scaling options

Beginner

EMOM 15

1. 8-12 Cal Bike,Ski, Row

2. 15-20 Box Jumps @low

3. 10-15 Wall Balls @light

Intermediate

As written

COMP

EMOM 15

1. 16/12 Cal Assault bike

2. 20 Box Jumps

3. 15 Wallballs @30/20

Extra Accessory

Metcon (No Measure)

Hip extension on GHD

3 x 20 @RPE 8/10

Rest 60 seconds between sets
Goal: Post chain strengthening

Points of performance:

– Keep your spine neutral for the entire movement. We want to focus on strengthening glutes and hamstrings.

Related Posts

Friday, July 23rd 2021

CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 30 sec Row or Bike 30 sec Inch worms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 10 sec Wall facing HS hold 5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets 5-10 Bench press @60%...

Thursday, July 22nd 2021

CrossFit8608 - WODWarm-up (No Measure)A. General 60sec Row/Bike/Run/Ski @ easy 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Scap pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5...

Wednesday, July 21st 2021

CrossFit8608 - WODWarm-up (No Measure)A. General Row 150m 25' samson stretch lunges Row 200m 25' Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific 3 sets 6/6 bulgarian split...

0 Comments

0 Kommentare

News & Updates

Join Our Newsletter

Newsletter Anmeldung

Melde Dich für unseren Newsletter an und bleibe immer up to date. 

Du hast Dich erfolgreich angemeldet!

%d Bloggern gefällt das: