Monday, September 19th 2022

19. September 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 Rounds

20 sec Machine @ easy

10 sec Machine @ hard

50’ Bear Crawl with a light DB in each hand

B. Mobility

Foam roller wall slide with mini band around wrist

10 repetitions slow and controlled

C. Specific

4 Banded Piked HSPU*

8 Alternating DB strict press

50’ DB OH walk

https://youtu.be/qeyrmuNnsfc

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 8minutes

3-8 Strict HSPU
TC: 8 min

Score: Reps

Scaling Options

Beginner

3-8 Z Press @ moderate

Intermediate

3-8 Pike HSPU (Feet on Box)

Perform

Progression 3

4 sets

strict hspu X%

Rest as little as possible between unbroken sets.

+10% from last week

Metcon

B1: Metcon (Time)

At 0:00

21-15-9

Hang clean 135/95lbs

Bar facing burpees

B2: Metcon (Time)

At 10:00

12-9-6

Squat clean 155/105lbs

Bar facing burpees
KG: 60/45 KG, 70/50 KG

TC: 18 min

Score: Times

Scaling Options

Beginner

15-12-9

Hang Clean @Moderate

Burpees

9-6-3

Squat Clean @ Moderate

Burpees

Intermediate

21-15-9

Hang clean @115/75

Bar facing burpees

12-9-6

Squat clean @135/95

Bar facing burpees

Perform

At 0:00

21-15-9

Hang clean @155/105

Bar facing burpees

At 10:00

12-9-6

Squat clean @185/125

Bar facing burpees

Extra Accessory

Metcon (Weight)

5 sets

8 Seal rows @ unbroken (moderate)

Hold last rep at the top for 15sec

Rest 2 minutes
*This must be fast and the pulling must be smooth and continuous.

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