(RECOMMENDATION: bring 1 knee sleeve or wear crew socks - ur shin will thank u)
WARUM UP:
2 sets of:
12 banded lat pull down ( hold 1 sec @ bottom)
8-10 ring rows
5 banded rotations à side
THEN:
technique training (15min)
1) feet placement @ box
2) feet placement + stand up
3) jump up and do the foot wrap
4) do a T2B @ rope + foot wrap
4) way down
5) try to climb up
ADV: 5 sets of x reps in a row (choose a challenging number of reps)
CrossFit Benchmark WOD:
1/2 MARY (10 min AMRAP)
3 HSPU
6 Pistoles
8 Pull Ups (sc: reduce reps (mind. 4); jumping Pull Ups; Ring Rows)
10 sets of:
Pause P. Snatch (3sec. just below knee) + Hang Snatch
- start at first weight after empty bar and work up by feel but prioritize form! -
3 sets of:
3 pause Snatch pulls (2sec. 1'' off floor, at knee and mid thigh) @ ~heaviest complex weight
rest 90sec.
3 sets of:
6-12 bnk Snatch grip presses (you can use a lighter barbell)
6-10 rolling leg raises (controlled)
5 sets
Powerclean + Hangsquatclean
1+1.1+1.1+1
(Rest 15s between complexes and 90s between sets)
3 sets no rest
100m KB Farmerswalk
8-10 Barbell roll outs
24min EMOM
1. 45sec. Echo Bike
2. 5-10 DB-P. Cleans + 5-10 DB-P. Press
3. 35sec. row
4. 30sec. Slam-Ball/Med-Ball slams
In teams of 3:
Buy in:
130cal on Erg- split as needed (choose between Ski Erg, Bike Erg or Rower)
AMRAP 25:
-400m run together
-30cal Echo Bike (split as needed)
-200m Medball run together
-30cal Echo Bike (split as needed)
Buy out:
130cal on Erg (choose another Erg!)
Sandbag to high Plattform
Gripapalooza
3 Sets:
1:00 Dead Hang or 2x20sec
30m Farmers Carry
30m Plate Pinches
(M.Fraser 2022)