Friday, June 18th 2021

18. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Row 30 sec

25′ samson stretch lunges

Row 45 sec

10 PVC shoulder dislocates

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

C. Specific

2 sets

10 Strokes on the Rower@ Easy-Hard

3-5 reps of one of the following muscle up complexes:

Feet assisted, knee bent

Feet assisted, legs straight

Feet elevated

https://www.youtube.com/watch?v=U1SPl7pq1I0

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 14minutes

Odd: Row 10 strokes hard @Damper 1

Even: 3-6 Ring muscle-ups
Score: Total reps

Scaling Options

Beginner

EMOM 14

Odd: Row 10 strokes hard @Damper 1

Even: 3-6 Jumping pull-ups@2-3sec down + 3-6 Bench dips

Intermediate

EMOM 14

Odd: Row 10 strokes hard @Damper 1

Even: 3-6 Box supported Ring muscle-ups

OR

3-6 CTB + 3-6 Ring dips

Comp

2-3 x EMOM 6

Min 1,4: 3 Weighted Strict Pull-ups

Min 2,5: 5 Slam ball

Min 3,6: 3-6 ring or Bar Muscle-ups

Rest 3 minutes between each EMOM

Metcon

B: Metcon (Time)

For time

21-15-9

Burpees to target 6/4″

TTB
Score: Time

TC: 10mins

Scaling options

Beginner

21-15-9

Burpees

V-ups or Straight leg sit-ups

Intermediate

21-15-9

Burpees to target

Toes to eye level

COMP

21-15-9

Burpees to target

GHD Sit-ups

Cal Ski

Extra Accessory

Metcon (No Measure)

Contralateral ring plank

3 x 30 sec/side

Rest as needed between sets

()

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