CrossFit – Mon, Apr 10
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Warm-up
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
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