December 11, 2023

CrossFit – Mon, Dec 11

Warm-up

A. General

Wallball Burpee Tennis

10-12 minutes of fun!

1 minute of play, 1 minute rest. Split the class into groups of 4 with a wall of boxes in the middle.

https://journal.crossfit.com/article/warm-and-happy-2

Last game in this list.

B. Specific

Wall Balls:

5 wall ball squats

5 wall ball push press

5 wall ball shots, pausing in the squat

B. Specific, cnt’d

Box jumps:

5 jump + step down over

5 x 2 hops +jump + step down over

5 x jump + turn on box + hop

5 box jump overs

B. Specific, cnt’d

DB snatch:

5/5 DB deadlift, DB between the legs

5/5 Muscle snatch, practicing cycling

Metcon
Metcon (Time)

5 rounds

20 Wall Balls 20/14 lbs

20 Box jump overs 24/20″

20 DB Snatch 1×50/35 lbs

TC: 20 Minutes

Score: Time

KG: DBs: 25/15, Medball: 9/6

Scaling Options

Beginner

5 Rounds

16 Wall Balls, light

16 Box Step Ups @ 16/12″

16 DB Snatch (or HPS) @ 25/15

Intermediate

5 rounds

20 Wall Balls @ 20/14 lbs

15 Box jump overs @24/20″

20 DB snatch @ 35/25 lbs

Extra Accessory
Accessory (Checkmark)

Feet elevated plank + band pull

3 x 10/10