Saturday, April 23rd 2022

23. April 2022

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CrossFit8608 – WOD

Warm-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 your upper body toward the ground

https://youtu.be/t_geZRV2oUA

C. Specific

4 DB Step up over

10 Double under

4 DB Thrusters

10 Double under

4 DB hang Clean and Jerk

10 Double under

4 Devil press

Metcon

A: „Dionysus“ (Time)

For time

40 DB Step up overs 24/20″

100 Double unders

40 DB Thrusters

100 Double unders

40 DB Hang Clean and Jerk

100 Double unders

40 Devil press

@2×50/35lbs
@2×50/35lbs

KG: 22.5/15 KG

TC: 25 min

Score: Time

Scaling options

Beginner

For time

30 DB Plate Step up over

100 Single under

30 DB Thrusters

100 Single under

30 DB hang Clean and Jerk

100 Single under

30 Devil press

@2xmoderate

Intermediate

For time

40 DB Step up over

60 Single unders*

40 DB Thrusters

60 Single unders*

40 DB hang Clean and Jerk

60 Single unders*

40 Devil press @2×35/20lbs

*Attempt a DU every 5-10 reps

Perform

As written

A2: Metcon (Time)

With a Partner Divide As You wish

For time

80 DB Step up over

200 Double under

80 DB Thrusters

200 Double under

80 DB hang Clean and Jerk

200 Double under

80 Devil press

@2×50/35lbs

Extra Accessory

Metcon (Weight)

3 sets

50’/side Single arm Farmer Carry

10 Hollow body rocks

5/side Push up Bird dog

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