December 15, 2023

CrossFit – Fri, Dec 15

Warm-up

A. General

Relay Race

In 2 or 4 teams, athletes will start with lateral hops on plates into plank KB taps into a pass under the bridge

Lateral plate hops: https://youtu.be/FwnFdkpMQHs?si=CfrURIZHh0SKtROb

Plank KB taps:https://youtu.be/_AzXtuxN–I?si=ro5ZHbyv51gHzaxE

Under the bridge:https://youtu.be/_15O27Detl0?si=2G8xq3X-trMJyTVB

B. Specific

Go through each movement of the amraps, focusing on each POP

Metcon
Metcon (AMRAP – Rounds and Reps)

2x

AMRAP 10 minutes

8 Double DB step ups 24/20″

10 DB Squats 2x 50/35 lbs

12 KBS 24/16kg

14 Pull ups

-rest 5:00 b/w-

TC: 25 Minutes

Score: Sum Total Rounds + Reps

KG: DBs @ 22.5/15

Scaling Options

Beginner

6 Step ups, unweighted

8 Db squats 2x 25/15 lbs

10 Russian KBS 12/8kg

12 Ring rows

Intermediate

AMRAP 10 x 2

8 DB step ups @ 35/25lbs x 2

10 Double DB Squats @ 35/25 lbs x 2

12 KBS 16/12kg

14 Jumping pull ups or 8 Pull-ups (L2)

Extra Accessory
Accessory (Checkmark)

8 rounds of Tabata (4mins)

20 seconds on/10 seconds off

Deficit Side plank hip raises

-Alternate sides each interval