April 17, 2023

CrossFit – Mon, Apr 17
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Warm-up

A. General

2 rounds

30 sec Row/Butt kicks

30s W-band pull apart

30s Dynamic monkey clap

https://youtube.com/shorts/7z0xaoABxS4?feature=share

B. Mobility

90/90 Hip stretch

30s/side

https://youtu.be/k5KAC5T2Roo

C. Specific

2 sets

12/12 Banded monster walks

4 Box jumps

3 Jump Squats

Then ramp up squat to 80%

Weightlifting
Weightlifting (Weight)

4 sets

3 Back Squats @ 80%

4 High Box jumps

12 Band assisted jumps

Rest 2:00 between sets

TC: 16 minutes

Score: Weight

Scaling Options

Beginner

4 sets

3 Back Squats

12 Band assisted jumps

Intermediate

As written

Perform

N/A

Metcon
Metcon (Time)

5 Rounds for time

10 Thrusters 115/75lbs

200m Run/ Row 18/15 Cals

TC 14 minutes

KG: 50/35

Score: Time

Scaling Options

Beginner

10 thrusters @ 55/45lbs

100m run/ Row 15/12 Cals

Intermediate

10 thrusters @ 95/65lbs

200m run/ Row 18/15 Cals

Perform

3 rounds

10 Thrusters @135/95 lbs

10 x Shuttle run @50′ *

Rest 1:1

3 rounds

15 Thrusters @95/65 lbs

10 x Shuttle run @50′ *

*Set up cones 50′ apart, there back is one rep

Extra Accessory
Core (Checkmark)

5 sets

40 sec on / 20 sec off

– Face up Flutter kicks

– Sky touches

– Alternating unilateral V-ups