CrossFit – Tue, Apr 18
T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!
Warm-up
Weightlifting
Bench Press (5 sets
10 Bench Press @ 60%
8 Strict pull ups
)
10 Bench Press @ 60%
8 Strict pull ups
)
TC: 18 minutes
Score: Weight on BP
Scaling Options
Beginner
5-10 Push ups/Band assisted
3 Strict Band assisted pull ups
Intermediate
10 Bench Press @ 60%
8 Strict Band assisted pull ups
Perform
Bench Press
10 x 10 @ 60%
Rest 2mins between sets
Metcon
Metcon (Time)
21-15-12-9
Hang DB Cleans 2×50/35lbs
Lateral Burpees over DB
TC: 10 minutes
KG: 25/15
Score: Time
Scaling options
Beginner
21-15-9
Hang DB clean @ 2×25/15lbs
Burpee Lateral step over DB
Intermediate
Hang DB clean @ 2×35/25lbs
Lateral Burpees over DB
Perform
27-21-18-15
TTB
Hang DB cleans @2×50/35 lbs
Extra Accessory
Upper Accessory (Checkmark)
3 sets
12 Incline DB reverse fly’s
10 Incline M,T
A. General
EMOM 3
30 sec Machine +
4/4 Alternating Scorpions
B.Specific
2 sets
5/5 single arm DB bench press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY