Tuesday, April 19th 2022

19. April 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30 second Row/Bike/Ski

25′ Walking Lunges + twist

10 Single Arm/Leg DB RDL

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Metcon Prep

3 sets @working weight

3 Deadlifts

Rowing

3 Cals legs only

3 Cals Hips and arms only

3 Cals Full stroke @hard

D. L-sit prep

3 x 2-4 L sit kick outs

*Practice rolling the shoulders forward into an exaggerated hollow position

Metcon

A: Metcon (Time)

4 Rounds

750m Row

rest 30 seconds

8 Deadlift @ 65-70%

rest 2 minutes
TC: 22 min

Score: Total Time

Scaling options

Beginner

4 rounds

500m Row

6 Deadlifts @ heavy

Intermediate

As Written

Perform

5 sets

6 Deadlifts @75% + 4 seconds down

6/6 Back rack deficit lunge @moderate

25 KB swings @light

10 seconds rest between movements, 2mins between sets

Accessory

B: Metcon (AMRAP – Rounds)

EMOM 5 minutes

20 sec L sit hold
TC: 5 min

Score: Rounds completed

Scaling options

Beginner

Knee tuck 10 seconds

Intermediate

EMOM 5

6 alternating L sit single leg kick outs OR 10 second L sit hold

https://youtu.be/D2_C7KMnhzU

Extra Accessory

Metcon (No Measure)

3 sets

30 Alternating V-ups

30 Sky touches

()

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