August 21, 2023

August 20, 2023
Daily WOD

CrossFit – Mon, Aug 21

Warm-up

A. General

Amrap 5 minutes

Row 8/6 Cals

6 Samson stretch lunges

6 Band Y pull + Band OHS

B. Gymnastics Specific

Practice box kipping or circle drills

5 mins:

https://youtu.be/iKnI2StFvss

https://youtu.be/HI6EcmPDV7A

https://youtu.be/mn-kqa68LXk

C. Metcon Specific

2 sets ascending

3 Back squats

3 Snatch grip btn push press

3 OH squats

Gymnastics
Gymnastics (Checkmark)

4 Sets

30 Seated Band rows, fast

Rest 60 seconds

10 C2B Pull ups

Rest 60 seconds

TC: 12 Minutes

Score: Checkmark

Scaling Options

Beginner:

10 Seated Band rows, Tempo

Rest 60 seconds

5 Negative Jumping pull ups / Ring Rows

Rest 60 seconds

Intermediate

20 Seated Band rows

Rest 60 seconds

5-10 Pull ups

Rest 60 seconds

Metcon
Metcon (4 Rounds for reps)

4 x

AMRAP 3 minutes

20/15 Cal Row

Max OH Squats 135/95 lbs

Rest 1 min between each AMRAP

TC: 15 mins

Score: Reps

KG: 60/43

Scaling Options

Beginner

Row 15/12 Cals

Max rep OHS @ 45/35lbs

Intermediate

Row 20/18 Cals

Max OH Squats @95/65 lbs

Perform

Row 20 Cals

Max Wall ball to 12/11′ @ 20/14 lbs

Extra Accessory
Lower Accessory (Checkmark)

3 rounds

15/12 Cal Bike erg damper at 10

10-10 Bulgarian Split squats

Rest 90 seconds