CrossFit WOD

CrossFit WOD - Tue, May 20
 🗞️ ICKE bin immer aufm Laufenden🗞️
 Anmeldung zum Newsletter hier entlang büdde: CrossFit Icke Berlin  Wat steht denn jetzt an die Woche im WOD (19.05. - 25.05.)?
 Montag - Back Squat
 Dienstag - Conditioning
 Mittwoch - Deadlift
 Donnerstag - Snatch
 Freitag -  Bench Press
 Samstag - Team WOD
 Gymnastics - W4/4 Ring Muscle Up
 Sonntag -  Gymnastic Conditioning + Hyrox
General Prep 

2 Sets: For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World's Greatest Stretch

15 Air Squats

Primer

@ 80-85% of Pace for the Day

300/250m Row

10 Burpees

200m Run

*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don't like primers, however these are essential for continued improvement and hitting this workout appropriately

"Grand Theft Auto" (Time)

3 Rounds For Time

500m Row

21 Burpees

400m Run

Goal: 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

[Grand Theft Auto: Levels] (Time)

Level 2:
As prescribed


Level 1:
3 Rounds For Time
400m Row
15 Burpees
300m Run

Masters 55+:
3 Rounds For Time
500m Row
15 Burpees
400m Run

Competitor:
Burpees to 6in Target

Travel / Hotel:
3 Rounds for Time
800m Run
21 Burpees

Core Finisher (AMRAP - Rounds and Reps)

7:00 AMRAP

2-4-6-8...

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks

Hollow Hold (Seconds)

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon