Events
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...
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...
Strength – Mon, Dec 5
CrossFit8608 - StrengthKraftausdauertraining2er Split Muskelversagen ist bei diesem Training nicht nötig Pause zwischen den Übungen: 2 Minuten Pause zwischen den Sätzen: 60 Sekunden Das Einstiegsgewicht sollte bei den Übungen ungefähr bei 50% des 1RM liegen Die...
WOD – Mon, Dec 5
CrossFit8608 - WODWarm-up A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded sidewalks (15sec/side) 60sec Row/Bike/Run/Ski @ Moderate 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Hard 30 sec, wall walk into HS hold / Inchworm B. Specific 1 set 6/6 Bulgarian...
WOD – Sun, Dec 4
CrossFit8608 - WODWarm-up A. General 10-15 Cal Ski 10-15 Cal Bike 10-15 Cal Row B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate...
WOD – Sat, Dec 3
CrossFit8608 - WODWarm-up A. Game/Fun warm up Med ball mailman https://youtu.be/eUK5UIN2XsY B. Mobility Half kneeling hip flexor stretch 5/5 reps @ 7 sec hold- Glute contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Activation 3 sets 6 alternating...
WOD – Fri, Dec 2
CrossFit8608 - WODWarm-up A. General 2 Rounds 60 Seconds Row/Bike/Run/Ski @Easy 5 Back rack elbow rotations 5 Front Squats @ ascending 10 Russian KBS B. Specific All Athletes: - Glide Swing drill https://youtu.be/rW7ZsKmUQKU B. Specific cnt’d Beginner &...
Strength – Fri, Dec 2
CrossFit8608 - StrengthKraftausdauertraining2er Split Muskelversagen ist bei diesem Training nicht nötig Pause zwischen den Übungen: 2 Minuten Pause zwischen den Sätzen: 60 Sekunden Das Einstiegsgewicht sollte bei den Übungen ungefähr bei 50% des 1RM liegen Die...