April 12, 2023

CrossFit – Wed, Apr 12
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Warm-up

A. General

2 sets

30 seconds Row/Bike/Run/Ski @Easy

5 /5 Single Leg Glute Bridge

5 Stiff leg burpees

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

3 sets

30 sec hollow body hold

5 RDL

5 Good mornings

Then, build up your deadlift with only concentric reps (Drop the bar from the top)

5-3-1 @ascending

D. Metcon prep

Dedicate 3-5 mins for athletes to have free time to play, practice & setup

Weightlifting
Deadlift (1 rep Max)

TC: 20 minutes

Score: Weight

Scaling Options

Beginner

Work up to a 3 rep moderate

Intermediate & Perform

As written

Metcon
Metcon (Time)

21-15-9

Thruster

100′ Odd object Carry @Heavy

21@ 115/75 lbs

15@ 135/95 lbs

9@ 155/105 lbs

TC: 12 minutes

KG: 50/35, 60/43, 70/47

Score: Time

Scaling Options

Beginner

Thruster @ 55/45lbs

100′ Odd object Carry @Heavy

Intermediate

Thruster

100′ Odd object Carry @Heavy

21@ 95/65 lbs

15@ 115/75 lbs

9@ 135/95 lbs

Perform

21-15-9

Thruster

100′ Sandbag Carry @150/100′

1 min rest between rounds

21@ 135/95 lbs

15@ 155/105 lbs

9@ 185/135 lbs

Extra Accessory
Post Chain (Checkmark)

3 sets

15 Weighted hip extensions

30 second Banded Y iso hold