December 12, 2023

CrossFit – Tue, Dec 12

Warm-up

A. General

2-3 rounds

1:00 Machine

10 Pike up/knee tucks, feet on rower

5 Inchworm push ups

B. Activation

2 sets

5 Scap pull ups

5 Strict chin ups/5 supinated ring rows

5 Hanging knee raises, strict

C. Specific

1-2 sets

5-10 Rope rows, switching hand on top

5-10 Hanging knee raises on rope

Then practice drills

Gymnastics
Gymnastics (Checkmark)

Rope Climb Skill

Spanish wrap

J-hook

Heel Lock

Scaling Options:

Beginner

Lying to standing Rope pull

– On ground

– Feet elevated, onto box

TC: 10 Minutes

Score: Checkmark

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

1 Rope Climb

10 V-ups

12/9 Cal Row

TC: 15 Minutes

Score: Rounds + Reps

Rx+ perform TTB in place of V-ups

Scaling Options

Beginner

AMRAP 15

2-4 Rope hang knee raises

8 Lying Toes to Rig

9/6 Cal Row

Intermediate

1/2 Rope Climb

-or-

1 Jump+Lock+Stand

10 V-ups

12/9 Cal Row

Extra Accessory
Upper Accessory (Checkmark)

Prone angels

3 x 60 seconds effort

Rest 60 seconds between sets