AMRAP 8 min

ascending ladder of

3-3, 6-6, 9-9, …

Alternating Lunges

Down-Ups

In 8 min perform as many reps as possible of Lunges and Down-Ups in an ascending ladder. Start with 3 reps of Lunges into 3 reps of Down-Ups. Continue then with 6 reps of both exercises. Add 3 reps per round until you hit the time-cap.

Lunge:

Step forward, knee hits floor, step back, complete at full hip and knee extension

Down-Up:

Standing upright, hands go to the floor and feet jump back into push-up position, then feet jump forward and stand up upright with full extension

Prizes this week:

Everyone taking part has the chance to win*:

• 2×1 VIP-Ticket of the CrossFit German Throwdown⁠ 2020⁠
• 2×1 German Throwdown T-Shirt⁠

*Please note: Prizes will be raffled out upon all participants and have to be picked-up at the event on the 18th & 19th of July.

For Time

30 – 20 – 10

Burpees

Sit-Ups 

Push-Ups 

For time, perform 30 repetitions of Burpees, followed by 30 reps of Sit-Ups and then 30 reps of Push-Ups. In the next round you will perform 20 reps of Burpees, Sit-Ups and Push-Ups, before entering the last round with 10 repetitions of each exercise.

Burpee: ⁠⠀

Place hands approximately shoulder-width, jump back to a Push-Up position, lower chest and thighs to the ground, push-up and jump the feet back towards the hands, jump to full hip and knee extension while extending the arms overhead

Sit-Up:

Soles of the feet together, hands touch the ground behind the head at the beginning, flex the abdominals pulling the torso seated, reach the arms forward during the ascent, complete with shoulders above hips and spine extended, hands touch ground in front of feet

Push-Up: ⁠⠀

Hands approximately shoulder-width apart, legs together with only the balls of the feet on the ground, start with arms extended, body remains rigid, lower chest and thighs to the ground, complete at full arm extension ⠀

Prizes this week:

Everyone taking part has the chance to win:⁠⠀

3 prize sets from Hold Strong Fitness of

• 1 Kettlebell 32kg or 24kg
• 1 WallBall 9kg or 6kg
• 1 Alu Speed Rope
• 1 SandBag 45kg or 30kg

For max reps

Every 2 min x 5 rds

30 sec rest in between sets

12/9 Plank-Ups

12/9 V-Ups

12/9 Sit-Ups

Max reps Air Squats

In a 2 minute interval, men will perform 12 repetitions of Plank-Ups, V-Ups and Sit-Ups (women 9 reps of each exercise) before performing max reps of Air Squats until the 2 min Time-cap is hit. With a rest of 30 seconds in between intervals this process will be done five times.

⁠⠀

Plank-Up: ⁠⠀

Place forearms approximately shoulder-width, from a plank position move and press-up  each arm after another into a push-up position, once push-up position is reached with a straight upper and lower body, athletes may lower the body down into the plank position again, balls of the feet touch the floor permanently, no other body part except for balls of the feet and forearms/hands is allowed to touch the floor

V-Up:

Start in a supine position with your arms extended overhead, press your legs together, contract the abdominals and reach for the toes while raising the legs, maintain hip, leg and arms extension, complete with the hands touching the feet

⁠⠀

Sit-Up: ⁠⠀

Soles of the feet together, hands touch the ground behind the head at the beginning, flex the abdominals pulling the horse seated, reach the arms forward during the ascent, complete with shoulders above hips and spine extended, hands touch ground in front of feet⁠⠀

Air Squat:

Shoulder-width stance, knees in line with toes, lumbar curve maintained, hips descend back and down, hips descend lower than knees, heels down, complete at full hip and knee extension 

Prizes this week:

Everyone taking part has the chance to win:⁠⠀

1 of 3 Polar OH1 optical heart rate sensor