Friday, April 22nd 2022

22. April 2022

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CrossFit8608 – WOD

Warm-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 + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

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

This exercise will prime:

1) Ankle mobility

2) Hip mobility

3) Hip stability

4) Foot stability

5) Squat coordination

Weightlifting

A: Back Squat

Back Squat

EMOM 12minutes

Min 1: 1 @ 80%

Min 2: 5 @ 70%

Min 3: 10 @ 50%

Min 4: Rest

TC: 12 min

Score: Weight

Scaling options

Beginner

@ 3 sec down

Min 1: 1 @ Heavy

Min 2: 3 @ Moderate

Min 3: 5 @ Light

Min 4: Rest

Intermediate

As Written

Perform

3 sets

Back squat 3 reps @ 80%

Rest 2 mins

Back squat 8 reps @70%

Rest 2 mins

Back squat 15 reps @50%

Rest 4 mins

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

12 Burpee to 8/6″ Target

400m Run
TC: 20 min

Score: Rounds and Reps

Scaling options

Beginner

9 Burpees

200m

Intermediate

9 Burpee to 8/6″ target

400m Run

Perform

21 Bench press @50%

15 Burpee to target

9 Cal Echo Bike

Extra Accessory

Metcon (No Measure)

4 sets

8 Bent over row (1 sec at top)

8 DB Pullover (1 sec hold at bottom)

Rest 60-90 seconds

()

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