December 17, 2023

CrossFit – Sun, Dec 17

Warm-up

A. General

2 sets

25’ Inchworm walks

25’ Lizard walk

25’ Samson stretch lunges

B. Specific

2-3 sets

10 Band assisted or band resisted push ups

10 Band hammer curls

10 Band pull aparts

Weightlifting
Bench Press (3 sets
5 Bench press* @ 75%
12 DB Bicep Curls @ moderate
Rest 3 minutes between sets

*3rd Set is max rep bench press @ 75%
)

TC: 12 Minutes

Score: Reps on Last set of Bench

Scaling Options

Beginner

3 x 5 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (AMRAP – Reps)

For Max Reps:

3 Rounds

1:00 SHSPU

1:00 Deadlifts 185/135lbs

1:00 Jumping Lunges

1:00 Strict Chin-ups

1:00 Rest

TC: 15 Minutes

Score: Sum Total Reps

Scaling Options

Beginner

3 Rounds:

1:00 Seated DB Press @ light

1:00 Deadlifts @ 95/65lbs

1:00 Rear Step Lunge (band assist)

1:00 Supinated Ring Rows

1:00 Rest

Intermediate

3 Rounds:

1:00 SHSPU Negatives

1:00 Deadlifts @ 155/105 lbs

1:00 Jumping Lunges

1:00 Strict Chin Ups (band assist)

1:00 Rest

Extra Accessory
Core (Checkmark)

8×10 GHD sit-ups

rest 30sec b/w sets