Saturday, October 1st 2022

1. Oktober 2022

Comments

CrossFit8608 – WOD

Warm-up (No Measure)

A. General

Bike/Row/Run/Ski

5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing

B. Mobility

PNF hamstring stretch

5x

– 7 seconds contraction pushing against the band with your foot

– 7 seconds stretch, pulling your foot back with the band

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

C. Activation

3 rounds

50ft Plate Overhead Walking lunge 45/25lbs

15 Wall Balls

30s of Double under or Triple under practice

Metcon

A: Metcon (Time)

Buy in:

50 DB Burpees Deadlifts 2×50/35 lbs

3 rounds

400m run

25 DB Front Squat 2×50/35 lbs

75 DU

15 DB Step-up over 2×50/35 lbs, 24/20″

Buy out:

50 DB Burpees Deadlifts 2×50/35 lbs
KG: 25/15 KG

TC: 30 min

Score: Time

Scaling Options

Beginner

3 rounds

200m run

20 DB Front Squat 2x light

60 Single-unders

16 Step ups @ bodyweight

Buy in & out:

40 burpees

Intermediate

3 rounds

400m Run

25 DB Front Squat 2×35/25 lbs

50-75 Double unders

15 DB step-up over 2×35/25 lbs + 24/20″

Buy in & out:

50 DB burpees 2×35/25 lbs

Perform

3 rounds

25 DB Front Squat 2×50/35 lbs

50 Double unders

15 DB step-up over 2×50/35 lbs + 24/20″“

50 Double-unders

Buy out:

50 DB burpees 2×50/35 lbs

A2: Metcon (Time)

Team Version

With a Partner, Runs done together

Divide reps evenly

Buy in:

100 DB Burpees Deadlifts 2×50/35 lbs

3 rounds

400m run

50 DB Front Squat 2×50/35 lbs

150 Double-unders

30 DB step-up over 2×50/35 lbs, 24/20″

Buy out:

100 DB Burpees Deadlifts 2×50/35 lbs

Extra Accessory

Metcon (Checkmark)

Weighted side plank

3 x 40 seconds/side 1×50/35lbs

Rest 60 seconds between sets

No rest between sides

Related Posts

WOD – Thu, Dec 8

CrossFit8608 - WODWarm-up A. General 3 rounds 30sec Row or Bike 30 sec Rotating scorpions B. Specific 1 & 1/4 Bench press 3 x 4 @ ascendingWeightliftingA: Bench Press (6 x 6 @RPE 7/10 Rest exactly 90 seconds between sets )TC: 12 minutes Score: Weight Scaling Option...

WOD – Wed, Dec 7

CrossFit8608 - WODWarm-up A. General 2 rounds 1min Row/Bike/Ski/Run 3-5 Inch worms B. Specific 2 sets 3-5 reps on each movementMetconA: Barbara Ann (5 Rounds for time)5 Rounds, Each for Time: 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders...

WOD – Tue, Dec 6

CrossFit8608 - WODWarm-up A. General 3 rounds 10/8 cal Row/Bike/Ski or 200m Run @Easy 10 Muscle Snatch 10 Scorpions B. Mobility World greatest stretch 2 sets of 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific 1-2 sets of: 3-4 Box Rope clamp...

0 Comments

0 Kommentare

News & Updates

Join Our Newsletter

%d Bloggern gefällt das: