Wednesday, April 20th 2022

20. April 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

2 mins Bike/Row/Ski @increasing intensity

B. Mobility

Front rack bent elbow stretch

2 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Activation

2 rounds

8 x 1 & 1/2 strict press

8 bottom up KB press per arm

D. Bar mu progression (Before Metcon)

6 thrusters @ empty bar

3 Jumping lat to fly

6 thrusters @ empty bar

3 Jumping hip to bar / 3 hip to bar

6 Thrusters @ empty bar

3 Jumping bmu / BMI

Ramp up

9-6-3

Thruster

Pull-up/CTB/Bmu

Weightlifting

A: Metcon (Weight)

4 sets @ Ascending

1 Strict Press

7 Push Press
TC:10 min

Score: Weight

Scaling options

Beginner

strict press + push press

1 + 7 @ Light-Moderate

Intermediate & Perform

As written

Metcon

B: Metcon (Time)

For time

21 Pull-ups

21 Thrusters 95/65 lbs

18 CTB

18 Thrusters 115/75 lbs

15 Bar mu

15 Thrusters 135/95 lbs
KG: 45/30, 50/35, 60/40 KG

TC: 16 min

Score: Time

Scaling options

Beginner

21-18-15

Ring rows

Thrusters @ light

Intermediate

15 Pull-ups

21 Thrusters @75/55 lbs

12 CTB

18 Thrusters @95/65 lbs

6 Bar mu OR 9 Jumping bar mu

15 Thrusters @115/75 lbs

Perform

As written

Extra Accessory

Metcon (No Measure)

3 sets

10 Tall kneeling DB seesaw press

15 Tall kneeling banded OH triceps extension

60 second Tall kneeling D ball/Sandbag hold

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