Tuesday, September 20th 2022

20. September 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

90 seconds Machine

5/5 Deadbug

10 Cossack squats

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

https://www.youtube.com/watch?v=ShvTpCsgTiw

C. Specific

2 sets @ empty barbell

5 tempo squats (tempo 4 second descent)

10 Quarter squat jumps

Weightlifting

A: Back Squat (5 x 7 @78% + 4 sec eccentric)

TC: 18 min

Score: Weight

Scaling Options

Beginner

5×7 @ weight across controlled eccentric

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

3 rounds for time

30 Ab Mat Sit-Ups

30 Cal Machine (400m run)

100′ DB Front rack walking lunges 2×50/35 lbs
KG: 22.5/15 KG

TC: 16 min

Score: Time

Scaling Options

Beginner

20 Sit Ups

15 Cal Machine (200m run)

50′ DB Front Rack Walking Lunge @ 1xModerate

Intermediate

30 Ab Mat Sit Ups

20 Cal Machine (200-400m run)

100′ DB Front Rack Walking Lunge @ 2×35/25lbs

Perform

4 rounds

30 GHD Sit-Ups

30 Cal Machine

100′ DB front rack walking Lunges @2×50/35 lbs

Extra Accessory

Metcon (Checkmark)

Hollow body rocks

3 x 60 seconds
Rest as little as possible between sets

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