Hyrox 12.09.2024

Hyrox:
„Chelsea“
30Min.EMOM:
5 Pull Ups
10 Push Ups
15 Airsquat
Scale:
3 Banded or Jumping Pull Ups
6 Incline Push Ups
9 Airsquat
Extra / Core (optional):
3 Rounds:
10 Hollow Rock
20 Scissors
10 Tuck Ups
10’‘ Hollow Hold

• 1Min. Rest between Rounds –

CrossFit WOD 12.09.2024

A) Team Workout:
For Time / with a Partner*:
1000m Row
100 Wallballs – Partner holds Plank Position
80 Push Ups – Partner holds Hollow Position
60 Burpee Box Jump – Partner holds active Hang
1000m Row
then:
Buy-Out til Time Cap:
Max.Reps Partner Medball Sit Ups
*split as needed

CrossFit WOD 11.09.2024

A) Strength:
In 20Min.: Build up & aim for 3-5 working sets:
8-6 Front Squat @RPE 7-8 (RIR 2-3)
10-8 DB/KB Push Press @RIR 7

B) AMRAP for 10Min:
6 lateral Burpees over the Dumbbell
12 DB Front Rack Lunges*
24 Double Unders**
*22.5/15 ; 15/12 (choose weight to go unbroken)
**scale: 30Sec. DU practice or 24 Single Unders

Hyrox 10.09.2024

35Min. AMRAP:
20m Farmers Carry
20m Weighted Walking Lunges
20 Russian KB Swings
20 One Arm KB Thruster
20 Russian Twist
Note: choose weights (DB or KB) „ahap“ for each
exercise.
F.ex.: Carry’s: 2×32/24, Lunges: 2×24/16,
KBSwings: 24/16, Thruster/RT: 24/16; 20/12; 12/8

CrossFit WOD 10.09.2024

A) Technique & Practice:
Shoulder To Overhead, L-Sit (Position/Progression)

B) For Time:

60Sec. L-Sit*
30 Shoulder To Overhead**
60Sec. Hang at Pull Up Bar*
20 Shoulder To Overhead
60Sec. Hang at Pull Up Bar
10 Shoulder To Overhead
60Sec. L-Sit

*aim for quality, break as needed & accumulate
**60/40;40/30;30/20
-choose a weight which allows at least 5 unbroken rep