Sunday, September 18th 2022

18. September 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

400m run

6 Ring rows + pause

6 Russian KB swings

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 sets:

4 RDL- increasing the load each set

8 alternating DB bent over row

10 Banded good mornings

Strength

A: Metcon (Weight)

4 sets

12 Romanian Deadlift @mod

10 Glute bridge

8 Pendlay row @heavy

Rest 2 minutes
TC: 12 min

Score: Weight

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

12 OHS 95/65 lbs

12 KBS 24/16 kg

12 Pull ups
KG: 45/30 KG

TC: 12 min

Score: Rounds and Reps

Scaling Options

Beginner

12 Goblet Squats @ Moderate

12 RKBS @ Moderate Above

12 Banded Lat Pull Down

Intermediate

12 OHS @ 75/55 lbs

12 KBS @ 16/8 kg

6 Pull up

Perform

N/A

Extra Accessory

Metcon (Checkmark)

2 sets

50 banded good mornings

50 banded tricep pull downs

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