CrossFit – Mon, Aug 28
Warm-up
Weightlifting
Back Squat (3 @87%
2 @90%
1 @92%
3 @87%
2 @92%
1 @95%
Rest 2-3 minutes between sets
No Fails!
)
2 @90%
1 @92%
3 @87%
2 @92%
1 @95%
Rest 2-3 minutes between sets
No Fails!
)
TC: 18 minutes
Score: Weight on sets of 1 rep
Scaling options
Beginner:
6 x 3 @ tempo 3.1.X.1
Int & Perform
As written
Metcon
Metcon (6 Rounds for reps)
E2MOM x 6
20 DB Push press 2×50/35lbs
15 TTB
RX+: Recovery on machine of your choice in the remaining time
TC: 12 Mins
Score: Time per round
KG: 25/15
Scaling options
Beginner:
15 DB push press @2x 25/15lbs
15 Abmat situps
Intermediate L1
20 DB push press @2×35/25lbs
15 Singing leg raises
Intermediate L2
20 DB push press @2×35/25lbs
8-10 TTB
Perform
N/A
Extra Accessory
Lower body (Checkmark)
4 rounds for quality
20 seconds bike @ mod-high intensity
5/5 Seated single leg box jump/Vertical jump
Rest 60 seconds
A. General
200-400m jog
25’ Samson stretch lunges
25’ duck walk
10 Pause air squats
5 Back squats @ empty bar
B. Mobility
90/90 hip rotations
12 rotations (6/6)
https://youtu.be/dMsXx_Qqpj0
C. Activation
2 sets
10 Banded knee external rotations: https://youtu.be/y2ans2J-cfo
8/8 single leg glute bridges
1 Back squat + 5 Sec hold + 1 Back squat @Ascending