Sunday, August 14th 2022

14. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 sets

20 sec Machine sprint

25/25’ Single KB OH Carry @ heavy

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Specific

50’/arm Bottom Up KB Carry

5/5 Dead Bug KB Pullover

https://www.youtube.com/watch?v=1OPKubsYFPs

5/5 Single leg RDL

Gymnastics

A: Metcon (3 Rounds for reps)

3 sets

3-5 Strict Ring dips

5-10 Kipping Ring dips

10-15 Push ups

Rest 2-4 minutes
TC: 15 minutes

Score: Reps

Scaling Options

Beginner

4 sets

3-5 DB Bench Press, heavy

5-10 Bench dips

6-10 Hand Elevated Push ups

Intermediate

4 sets

3-5 Toe Assisted Strict Ring dips

3-6 Kipping Ring dips

6-10 Push ups

Perform

N/A

Metcon

B: Metcon (Time)

Using a Tabata work format

100/80 Cal Machine of your choice

100 Air squats

100 Sit-ups
TC: 30 minutes

Scaling Options

Beginner:

60-70 reps

Intermediate:

70-80 reps

Extra Accessory

Metcon (No Measure)

3 sets

15 Seated band Row

20 Band pull aparts

30 band good mornings

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