December 1, 2022

November 30, 2022
Daily WOD

CrossFit – Thu, Dec 1
WANT A FREE PAIR OF NOBULL TRAINERS 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂

Warm-up

A. General

Tabata

Perform 2 tabata intervals/movement

– Air squats

– Wall ball toss (push press, no squat)

– Pause ring row

– Row

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

C. Specific

5 RDL

5 RDL + muscle clean

5 Strict press

5 Power clean + pause + Jerk

5 Power Clean and jerks

Plyometrics
Max Height Box Jump (Distance)
Max Height Box Jump

Score: Height

TC: 6 min

Scaling Options

Beginner

6 x 2-3 Box jumps

Intermediate & Perform

As Written

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

TC: 6 minutes

Score: Time

Scaling Options

Beginner

30 clean and jerks for time @ light

Intermediate

30 clean and jerks for time @ 95/65lbs

Perform

As Written

Conditioning
Metcon (Time)

Row

For total time

5 x 200m sprint

30 seconds rest between intervals

TC: 12 minutes

Scaling options:

Beginner:

5 x 1:00 @ RPE 9, rest 30 seconds

Intermediate:

As written

Extra Accessory
Metcon (Weight)

KB/DB Windmills

5 x 55 @As heavy as possible