August 27, 2023

CrossFit – Sun, Aug 27

Warm-up

A. General

60s Row @ increasing intensity

10 Rotating Scorpions

10 Rotating 90/90 hip stretch

B. Mobility

B1. T-spine extension on wall

6 x 10 sec stretch, breathe heavily while holding the stretch

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

B2. 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. Activation

3 sets @ ascending

5 Pause strict press*

5 Pause front squats

5 cal Row sprint

10 Banded W-Y

*Pause for 2 seconds in extension.

Metcon
Power Conditioning (Weight)

6 sets

4 Thrusters @ heavy

10 Cal Row @ AFAP

6 Explosive Medicine ball hip toss @ 14/12lbs

Rest 2 minutes between sets, 10-15 seconds between movements

TC: 20 min

Score: Weight on thrusters

Scaling Options

Beginner

4 Thrusters @ moderate

8 Cal Row @ AFAP

6 Explosive Medicine ball hip toss @ light

Intermediate

4 Thrusters @ heavy

10 Cal Row @ AFAP

6 Explosive Medicine ball hip toss @ 10/8lbs

Accessory
Upper Stability (Weight)

Double DB/KB OH Carry

4 x 100′ @Heavy

Rest as needed between sets

TC: 10 mins

Score: Weight on DB/KB

Scaling Options

All categories

Mix carry or Farmer’s carry

Extra Accessory