CrossFit – Sat, Aug 12
Warm-up
Metcon
Team Metcon (Time)
For time
i-go-you-go
one partner rests while the other works
150 Cal Row/Bike
150 TTB
150 Box jumps 24/20″
150 DB Push press 1x 50/35 lbs
singles are 75 reps
TC: 28 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
50 Cal Row/Bike
50 Hanging knee raises
50 Step ups
50 DB Push Press @ 25/15lbs
Intermediate
70 Cal Row/Bike
70 Swinging Leg raises
70 Box jumps
70 DB Push Press @ 35/25lbs
Extra Accessory
Post chain (Checkmark)
3 sets/side
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2-3 sets
10 Cal Machine
3 x (5 Beat swings + 3 Knee Raise + 1 TTB)
3 x Plyometric box jump progression: hops + box jump
Step down- 3 x (4 + 1)
Jump down- 2 x (3 + 1)
Jump down- 2 x (2 + 1)
Jump down- 2 x (1 + 1)
https://youtu.be/GKfmJGwwKFE