Söndag 17 oktober

A. Warm up – Every 30s x 12 (6 minutes)
1. 20s Deadbug leg lowers
2. 5 Snatch grip back squat + 5 Behind the neck snatch grip strict press
3. 15/15s Side plank rotations
4. 5 Tempo Overhead squat (narrower than snatch grip)

B. Overhead squat (12 minutes)
– 5 x 5 with 3s descent + 1s pause in bottom

Superset (12 minutes)
C1. Deficit Deadlift:
– 4 x 10 stop and go @ 3 RIR
C2. Strict supinated pull up / ring row:
– 4 x 5-10 @ 3 RIR

D. Pull + Posterior Chain (12 minutes)
EMOM 12:
1. 10-15 Ring Hamstring curl
2. 10-15 Double DB high pull
3. 10-20 Russian KB swing @32/24kg
4. 5-15s Supinated chin over bar hold + 5-15s halfway down hold + 5-15s Active hang

 

Crossfit Karlstad