April 3, 2023

CrossFit – Mon, Apr 3
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Warm-up

A. General

90 second row @ increasing intensity

5 V-ups + 3 Inch worms

5 DB Deadlift + 3 Hang Muscle clean

B. Mobility/Activation

2 sets

5 Prone angels

8 Bent over DB rows @ heavy

10 wall slides with foam roller

C. Specific

Practice handstands & Setup lock outs

-Free standing

-Kick up

-Wall facing

-Piked

Weightlifting
Weightlifting (Weight)

5 sets

8 DB Bench Press @ Heavy, Across

16 HSPU lock outs

TC: 15 min

Score: Weight on DBs

Scaling Options

Beginner

8 DB Bench press

8 Tall kneeling / Seated DB Presses @ 90 degrees

Intermediate

5 sets

8 DB Bench Press @ moderate to heavy

8 HSPU lock outs

Perform

5 sets

8 Incline DB bench press (neutral grip) @ heavy

16 HSPU lock outs

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

16 TTB

16 DB Cleans 2×50/35bs

Score: Rounds & Reps

KG: 25/15

Scaling Options

Beginner

10 Hanging knee raises / Knee tucks

10 DB Cleans @ 25/15lbs

Intermediate L1

16 Swinging Leg Raises

16 DB clean @ 35/25lbs

Intermediate L2

8 TTB

16 DB clean @ 35/25lbs

Perform

16 TTB

16 DB clean 2×50/35lbs

16 Cal row

Extra Accessory
Core (Checkmark)

Pike pulls, Feet on Rower

3 x 15

slow and controlled