Wednesday, September 21st 2022

21. September 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

1 min row or bike @easy

3 Inchworms

45 sec row or bike @mod

10 alternating Y arm raises

30 sec row or bike @hard

https://youtu.be/67jI0e8x2T8

B. Activation

2 sets

5-7 Elevated hollow to arch drill

5-7 Banded lat pull downs

https://youtu.be/-gPSotu632Q

C. Specific (before metcon)

2 sets

30 second row

10 Alternating banded moon bounds

https://youtu.be/BFXHi8lMKDc

10 forward leaning bunny hops

https://youtu.be/KfHnNCOFfQ8

5 Box jumps

Gymnastics

A: Metcon (8 Rounds for reps)

Strict pull ups

8 x

30 seconds Max reps

30 seconds rest
TC: 8 min

Score: Reps

Scaling Options

Beginner

Banded Lat Pull Down

Intermediate

Assisted Strict Pull Ups

Perform:

Progression 3

4 sets

Bar MU X%

Rest as little as possible between unbroken sets.

10% from last week

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

21/18 Cal Row

12 Box Jumps 30/24″
TC: 15 min

Score: Rounds and Reps

Scaling Options

Beginner

15/12 Cal Row

12 Box Jumps @moderate

Intermediate

18/15 Cal Row

12 Box Jumps @24/20″

Perform

As written

Extra Accessory

Metcon (Checkmark)

Hip extension hold

3 x 20

Hold 5 seconds every 5 reps

Rest 60-90 seconds between sets

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