April 10, 2023

CrossFit – Mon, Apr 10
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Warm-up

A. General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Deficit calf raises (Double leg)

30 sec Hard Row or Bike

https://youtu.be/yEISAXTM680

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

3 sets

3-5/leg Single Leg glute bridge + band around the knees (adductions)

5-3-1 Squats @Asecending

Tempo 4.1.X.1

Weightlifting
Back Squat (1 rep Max)

TC: 20 minutes

Score: Weight

Scaling Options

Beginner

Work up to a 3 rep with full ROM

Intermediate & Perform

As written

Metcon
Metcon (Time)

5 rounds for time

200m Run / 250m Row

12 Hang Power Clean 95/65 lbs

12 Box jump overs 24/20″

TC: 15 minutes

Score: time

KG: 100/70

Scaling Options

Beginner

100m run / 150m Row

8 Hang power Clean @ 45/35lbs

12 Step ups @ 20/16″

Intermediate

200m run / 250m Row

12 Hang power clean @ 75/55lbs

12 Box jump overs @ 24/20″

Perform

5 sets

100′ Between the leg sled drag @ heavy

50′ Silver back swings

50′ Consecutive broad jumps

Rest 60 seconds

Extra Accessory
Upper Accessory (Checkmark)

3 sets

10/10 Landmine rotations

12 Seal rows