April 6, 2023

CrossFit – Thu, Apr 6
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Warm-up

A. General

1 Shuttle run

12 Curtsy lunge

3 Shuttle runs

3 Inchworms

6 Shuttle runs

12 Wall balls

(25 +25’ = 1 rep)

B. Mobility/Activation

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Metcon Specific

2 sets

3 Front rack elbow rotations

3 strict press

3 push press

3 front squats

3 Thrusters

Drills
Technique Thursday (Checkmark)

1. Agility Drills

Forward 2 step Sprint

Lateral High knees

Forward in and out

Lateral in and out

Forward hops

2. Plyo Box jumps

5 hops + 1 Box jump + 5 hops

3 Hops + 1 Box jump + 3 hops

1 hop + 1 Box jump + 1 Hop

3-5 Rebounding box

TC: 15 mins

Score: None

Scaling Options

All athletes can jump in the agility drills

Plyo box jumps

Adjust height as needed. If cannot rebound:

– Seated vertical or box jumps.

Metcon
Metcon (Time)

8 Rounds for time

4 Thrusters 135/95lbs

8 Wall Balls 20/14lbs @ 12/10′

12 Box Jumps 24/20”

TC: 12 mins

Score: Time

KG:9/6

Scaling Options

Beginner

4 Thrusters @ 45/35lbs

8 Wall balls @ light

12 Plate jumps/ Step ups

Intermediate

4 Thrusters @ 115/75

8 Wallballs @ 20/14 @ 10/9’

12 Box jumps @ 24/20”

Extra Accessory
Core (Checkmark)

Hollow rock

Accumulate 100 reps