December 19, 2023

CrossFit – Tue, Dec 19

Warm up

A. General

2 Rounds

5 Up Downs / Burpees

5 Pushups/Knee Push Ups

3 Strict Pull Ups/Ring Rows

10 Air Squats

0:30 Down Dog

B. Mobility

Rig Assisted Pole Pry, active weight shifts side to side

1:30-2:00

https://www.youtube.com/watch?v=TBHuwxyyBdI

C. Specific Metcon

10 Scap Pulls

5 Kip Swings

2-3 Burpee Pullups or scale

-then-

5/5 Single DB strict press @ light

5/5 Single DB Push Press @ light

5/5 Single DB push jerk @ light

5/5 Single DB push jerk @ WOD weight

Back Squat (5×4 @ ascending, beginning @ 70%)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 4 @ 31×1 tempo

Intermediate

As written

Metcon (Time)

5 rounds for time

8 Burpee Pull Ups

8/8 Single DB S2OH @ 50/35lbs

RX+ 70/50lbs

TC: 14 Minutes

Score: Time

KG: 22.5/15

Scaling Options

Beginner

5 rounds for time

6 Burpee jumping pull ups (Rings)

6/6 Single DB S2OH @ 25/15lbs

Intermediate

5 rounds for time

6 Burpee Pull Ups

8/8 Single DB S2OH @ 35/25lbs

Accessory / Extra (Checkmark)

Post Chain/Midline:

4 rounds for quality

10 Barbell Hip Thrusts

30 sec/side Side plank