December 14, 2023

CrossFit – Thu, Dec 14

Warm-up

A. General

Amrap 5 minutes

5 Burpees

5 Goblet squats

5 Russian KBS

5 long jumps

B. Mobility

Hip 90/90

2 minutes

https://youtu.be/bGV0J-ESgb4?si=cZ1IJENhZgCMdW5N

C. Specific

2 sets

10 Prone back extension (feet stay on ground)

5/5 Front foot elevated split squat*

https://youtu.be/zkAAxBgFtRQ?si=uepjrEHGXB5pMuJK

* In this split squat, the knee must travel past the toes.

Weightlifting
Front Squat (5×3 reps @ ascending
*begin @ 75%
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (Time)

For Time

120/100 Cal Bike

E2MOM*: 7 Power Cleans (115/75 lbs)

Cal Bike Substitutions

Row: 150/120 cal

Ski: 120/100 cal

*perform 7 power cleans on the 0:00

TC: 15 Minutes

Score: Time

KG: 52/34

Scaling Options

Beginner

80/60 Bike Cals

E2MOM,

5 Power Cleans 65/45

Intermediate

For Time:

100/70 Bike Cals

E2MOM

7 Power Cleans 95/65

Extra Accessory
Post Chain (Checkmark)

Banded Good Morning

3 x 25 reps for quality