CrossFit – Fri, Apr 21
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Warm-up
Weightlifting
Shoulder Press (4 sets
3 Strict press @ 70%
5 bar Muscle up
7 Wall balls 30/20lbs + As high as possible
3 Strict press @ 70%
5 bar Muscle up
7 Wall balls 30/20lbs + As high as possible
Rest 2:00 between sets
)
TC: 18 minutes
Score: Weight on bar
Scaling Options
Beginner
3 Strict press @ Moderate to heavy
5 Overhead medball wall toss
Intermediate
3 Strict press @ 70%
5 Jumping bar Muscle up
7 Wallballs @ heavy & As high as possible
Perform
N/A
Metcon
Metcon (Time)
7 rounds for time
30 double unders
3 Push press @ 70%*
* Same bar as previous section
TC: 12 minutes
Score: Time
Scaling Options
Beginner
30 single unders
3 Push press
Intermediate
15-30 DU
3 Push press @ 70%
Perform
NA
Extra Accessory
Upper Accessory (Weight)
3 sets
15 DB pullovers @heavy
15 seated Band tricep ext
A. General
2:00 jump rope
10 Alternating Dead bugs
10 btn press
B. Activation
2 sets
6 Banded Y pulls
6 Banded Press
6 Hollow straight arm banded lat pull downs
6 Pause Wallballs (pause in squat)
Banded press: https://youtube.com/shorts/ELeNAYoeUQ4?feature=share
C. Specific
Advanced & Intermediate: 1-2 sets
5 Beat swings
2-3 Explosive BMU swing:https://youtu.be/NOuEw2-ZfSI
1 BMU / Jumping BMU
Beginner: 1-2 sets
5 Beat swings
3 Empty bar strict press
3 OH medball toss practice