Sunday, October 2nd 2022

2. Oktober 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. Activation

3 sets

5/5 Single arm DB floor press

3 Dynamic push-ups

5/5 Single leg hip thrusts @ ascending

*DB in lap

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Gymnastics Specific

Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol

Weightlifting

A: Metcon (Weight)

EMOM 18minutes

1. 5 Bench Press @ 70%

2. 10 Hip Thrusts w/ DB in Lap
TC: 18 min

Score: Weight

Scaling Options

Beginner

1. 5 Bench Press @ moderate

2. 10 Glute Bridge

Intermediate

As Written

Perform

N/A

Gymnastics

B1: Metcon (Checkmark)

1. Class Practice 10 minutes

HS walk:

– Shoulder tap, feet against wall or box

– Freestanding Handstand

– Spotted HS walk

Pistol:

– Pistol to low box

– Assisted with Band

– Heel elevated

B2a: Metcon (Distance)

Max distance unbroken HS walk

B2b: Metcon (AMRAP – Reps)

Max rep pistols in 2 minutes
TC: 14 min

Score: Distance, Reps

Scaling Options

Beginner

1. Max Distance OH DB Carry @moderate

2. Max Pistols to a box in 2 min

Intermediate

1. Max Time HS Hold Against Wall

2. Max Heel Lock Pistols

Perform:

N/A

Extra Accessory

Metcon (Time)

Skierg or Bike

12/8 Cal ALL OUT

15 recovery Air squat

12/8 Cal ALL OUT

15 recovery Air squat

12/8 Cal ALL OUT

15 recovery Air squat

12/8 Cal ALL OUT

15 recovery Air squat

12/8 Cal ALL OUT
If you have time, you can definitely include this in the class!

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