CrossFit – Wed, Apr 12
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Warm-up
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
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