Tuesday, August 16th 2022

16. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec on

Banded air squats*

Reverse plank

Double unders

*https://youtu.be/HkqVZcTlcPo

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

C. Specific

3 sets

9 Hollow banded lat pull downs

3-7 Transition muscle ups

Transition mu progression options

Beginner:

-Floor transitions, knees bent o

https://youtu.be/QYFJ108HOC8

Intermediate:

-Floor, legs straight

https://youtu.be/vs_ZlCrxfQ4

Banded sling shot drill

https://youtu.be/4Dgy_b28Olg

Advanced:

-Box transition

https://youtu.be/spafzsIBzzI

-Box transition complex: (1 box transition mu + 2 pause ring dips)

Gymnastics

A: 30 Muscle-Ups (Time)

30 muscle-ups for time
TC: 10 min

Score: Time

Scaling Options

Beginner

20 Ring Rows

20 Bench Dips

Intermediate

30 Ring Rows

30 Assisted Ring Dips

Perform

As Written

Metcon

B: Metcon (AMRAP – Reps)

EMOM 20minutes

Odd: 10 Box jump overs @24/20″ + 8 TTB

Even: 10-15 Bar Facing burpees
TC: 20 min

Score: Total Burpees

Scaling Options

Beginner

Odd: 6 Box jumps + 6 Hanging Knee Raise

Even: 5-10 burpees

Intermediate

Odd: 6-8 Box jump overs @24/20″ + 6 Toes to eye Level

Even: 5-10 Bar Facing burpees

Perform

As Written

Extra Accessory

Metcon (No Measure)

Banded internal rotation

2 x 10/arm

Banded external rotations

2 x 10/arm

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Strength – Powerlifting

CrossFit8608 - StrengthA: Shoulder Press (4 x 4-6 normal bei 90%)B: Back Squat (4 x 4-6 normal bei 90%)C: Deadlift (4 x 4-6 normal bei 90%)D: Hammer Curls (4 x 4-6 normal bei 90%)E: Crunches (4 x 4-6 normal bei 90%)

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