Sunday, April 17th 2022

17. April 2022

Comments

CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

1min Bike-Row-Ski-100m Run

-10 Alternating Scorpions

B.Specific

2 sets

5/5 single arm DB floor press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Strength

A: Metcon (Weight)

DB Bench press

Find the Heaviest weight you can use for 5 reps
Score: Heaviest set

TC: 12mins

Scaling options

Beginner,Intermediate,Perform

As Written

Metcon

B: Metcon (Time)

3 rounds

15 Push-up + renegade row 2 x 50/35lbs

100m Farmers Carry 2×50/35lbs
Scaling options

Beginner

3 rounds

15 Push-up + renegade row 2×35/20lbs

100m Farmers Carry 2×35/20lbs

Intermediate & Perform

As Written

Cool down

3-4 minutes on bike or rower

Shoulder C.A.R’s

3 x 5 Forward / 5 Backward per Arm

()

Related Posts

Sunday, April 24th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off https://youtu.be/wW-GAz2CTCM C. Specific -50' A skips -50' Run -3-5 strict press/push-ups -3-5 Pause...

Saturday, April 23rd 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 20 seconds Row/Bike/Run/Ski @Easy 10 seconds Row/Bike/Run/Ski @Hard B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving...

Friday, April 22nd 2022

CrossFit8608 - WODWarm-up (No Measure)A. General EMOM 4 mins: Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations Min 2: Run 100m B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Specific Goblet squat hold...

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!