CrossFit – Mon, Apr 3
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Warm-up
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
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