CrossFit – Mon, Apr 17
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Warm-up
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
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%