CrossFit – Wed, Apr 19
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Warm-up
Weightlifting
Front Squat (4 x 1 rep @ 90%
)
)
TC: 12 minutes
Score: Weight
Scaling options
Beginner
4 x 4
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
12 TTB
6 Deadlifts @ 75%
12/9 Cal Row
Score: Rounds & Reps
Scaling Options
Beginner
12 Anchored situps
6 Deadlifts
12/9 Cal Row
Intermediate L1
12 Swinging leg raises
6 Deadlifts @ 75%
12/9 Cal Row
Intermediate L2
6 TTB
6 Deadlifts @ 75%
12/9 Cal Row
Perform
Amrap 12 mins
6 Ring mu
6 Deadlifts @ 75%
12/9 Cal Row
Extra Accessory
Core/Post chain (Weight)
Tall kneeling Double KB front rack hold
3 x 60 seconds @heavy
A. General
2 minutes Row or Bike
20 hollow rocks
10 V-ups/Knee tucks/Hollow up
5/5 Dynamic monkey clap
https://youtube.com/shorts/7z0xaoABxS4?feature=share
B. Activation/Mobility
2 sets
-5 Barbell front rack elbow rotations
-Ankle barbell stretch
30 seconds
https://youtu.be/IIgEw6wQQco
C. Specific
4 sets
3 Front squats @ascending
3-5 TTB timing drill
https://youtu.be/O9y2LxpcdRg