Saturday, June 19th 2021

19. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

400m Run or 500m Row

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

2 sets

20 sec of double unders

5 Back squats

5 Btn press

5 Barbell Elbow rotations

50ft A skips + 50ft Butt kicks

Then build up the thruster

Metcon

A: Metcon (Time)

3 rounds for time

800m Run

10 Thrusters 185/125lbs

Every time you break the thrusters (<10 reps) perform 60 Double unders
Scaling options

Beginner

3 rounds

600m Run

15-20 Thrusters @moderate

Intermediate

3 rounds

800m Run

10 Thrusters @155/105

COMP

For time

30 Thrusters @185/125

Every time you break perform 60 Double unders

A2: Metcon (Time)

Team Version

you go, i go. 1 partner working at a time

3 rounds

4 x 400m Run

4 x 5 Thrusters @185/125

*Any time the barbell touches the ground both partners perform 60 double unders (each)
Scaling options

Beginner

3 rounds

600m Run

15-20 Thrusters @moderate

Intermediate

3 rounds

800m Run

10 Thrusters @155/105

COMP

For time

30 Thrusters @185/125

Every time you break perform 60 Double unders

Extra Accessory

Metcon (3 Rounds for time)

Single leg banded Hip Thrust

3 rounds, each for time

8 reps explosive left

8 reps explosive right

6 reps explosive left

6 reps explosive right

4 reps explosive left

4 reps explosive right

Rest 90 seconds between sets
Goal: Lower body power endurance

We isolate the glutes here because it’s a super important muscle for the hip extension and athletes usually neglect it.

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