Monday, September 26th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises * bent over* B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False...

Sunday, September 25th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side C. Specific C1. At the bottom of a Jerk Dip,...

Saturday, September 24th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 30sec Row/Bike/Run/Ski @ easy 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded OH Squats 30sec Row/Bike/Run/Ski @ Hard B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can...

Friday, September 23rd 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 2 rounds 30 sec Jumping Jack 25’ Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World’s Greatest Stretch C. Specific 40 sec Arm Action drill:...

Strength – Powerlifting

CrossFit8608 – StrengthA: Shoulder Press (4 x 4-6 normal bei 90%)B: Back Squat (4 x 4-6 normal bei 90%)C: Deadlift (4 x 4-6 normal bei 90%)D: Hammer Curls (4 x 4-6 normal bei 90%)E: Crunches (4 x 4-6 normal bei 90%)

Thursday, September 22nd 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 5 mins @increasing intensity -Row or Bike Every min complete: 2-4 burpees B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release push-ups Intermediate:...