CrossFit – Mon, Apr 24
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Warm-up
Weightlifting
Bench Press (5 sets
10 Bench press @ 62-65%
6-8 Strict pull ups @ weighted)
10 Bench press @ 62-65%
6-8 Strict pull ups @ weighted)
TC: 18 minutes
Score: Weight on Bench press
Scaling Options
Beginner
10 Push ups/ Band assisted
6 Band assisted strict pull ups
Intermediate
10 Bench press @ 62-65%
4-6 Strict pull ups/ Band assisted
Perform
N/A
Metcon
Metcon (Time)
3 rounds
500m Row
18 DB step up overs 1×50/35lbs, 24/20″
8 Strict wall facing HSPU
1 min rest between rounds
TC: 16 minutes
Score: Time, including rest
KG: 25/15
Scaling Options
Beginner
400/350m Row
18 DB step ups @ 20/16″
8 DB strict Press
Intermediate
500m Row
18 DB step up overs 1x 35/25lbs, 24/20”
8 Pike push ups on Box
Perform
3 rounds, each for total reps
3 min Row @ 130-40% FTP
2 min Echo bike
1 min Strict wall facing HSPU
2 mins rest between rounds
Extra Accessory
Upper Accessory (Checkmark)
3 sets
20-30 sec Ring Support Hold
10 Skull crushers
Rest 60 seconds
A. General
60 sec Row or Bike
10 rotating scorpions
10 Inchworm push ups
10 Prone Scap retractions (Ws)
10 Hanging Scap retractions
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific Metcon
2 sets
10 Pulls on rower
5/5 Farmers press*
10-20 seconds wall facing HS hold
Farmer’s press: https://youtu.be/7WYISRQzOMY